W1R1

[Anubis1311]

😂😂 That was harder than I thought! During the 60 seconds I ran (not a sprint but not a jog), should I be jogging cause I can’t imagin maintaining that for 30 mins 🤔

[angie31964 Graduate]

I would jog! It gets longer the following week🏃‍♀️ slow jogging

[Anubis1311 in reply to angie31964]

Thanks, I’ll try that. Hopefully it’ll make W1’s run 2 and 3 easier 😂😂

[Snails_pace_ in reply to Anubis1311]

I only run at one pace and it’s a slow jog. I cannot believe that it will ever change, but I’ve never done the couch to 5K before. I’m on week 2 run 3. I once read somewhere that if you can walk faster than you can run you should stick to walking as it’s better for your joints. That doesn’t burn the fat though!

[Buddy34 Graduate]

Great for getting started c25k is an amazing plan and really does work you'll get lots of encouragement and support on here and yes just go slow . Good luck 😊

[Anubis1311 in reply to Buddy34]

Thank you 👍🏻

[UnfitNoMore Graduate]

Great job. Could you talk full sentences in the run? Jog is the way to do this... we don’t start this plan as runners, it turns us into runners. Slow running is better for your fitness and also develops you as a runner much better. While Sir Mo’s jog is probably much faster than my run, he runs most of his runs at jog... 85% or so of his mileage... and certainly all of his “long runs.” Every run on this plan is your long run... don’t make it any tougher than it has to be... enjoy that lower gear, speed comes later. Enjoy your journey.

[Anubis1311 in reply to UnfitNoMore]

Not sure about talking full sentences as I did it on my own but It was certainly more than a jog. Thanks for the great explanation. I’ll treat each one as a long run. Great advice thanks 👍🏻

[UnfitNoMore Graduate in reply to Anubis1311]

I talk to myself all the time on a run... once I checked there’s nobody around to hear of course 😂

[Lezlie Graduate in reply to Anubis1311]

If you're running on your own you can try to sing along with the song - if nobody else is near you. ;)) I tried that ... and it worked for checking the pace.

[Sdyates2019 in reply to Anubis1311]

Hi Anubis, I found a group on Facebook in my area called run together, they do the C25K plan as a group....I am a bit of a wimp, when I get a twinge of discomfort on my runs (on week 4 run 2) I give in, running with a run buddy does help though. Find your own pace......pace, not race and stick to it, each week the amount of running increases but so does your stamina. I re did week 1 run 1 yesterday, I felt like Hussain Bolt in comparison to when I originally ran it. You can do this, take it easy to be able to run is fun

[Bazza1234 Graduate]

Slow jogging youtube.com/watch?v=9L2b2kh...(Not working as expected?)

[Anubis1311 in reply to Bazza1234]

He reminds me of Mr Miyagi 😂

[SlowLoris]

Wax on. Wax off.

[John_W Graduate]

Aim for a 'conversational pace' - ie, one at which you talk easily. Also, aim to finish by feeling like you could comfortably carry on. So... no heavy breathing, no breathlessness. Nice and easy. Definitely JOG, not run.

Good luck!

[Saljovi]

I have just completed week 3 run 3. Where you jog for 3minutes. I was worried but I did it and it felt good. So good luck

[Walker78]

Well done mate. I haven’t ran since school. I’m now 40lol. I found it hard and still do. But the support from these guys are fantastic. Just keep going you can do it

[Oldfloss Administrator Graduate]

healthunlocked.com/couchto5...

Read this post for Newbies please... and welcome.... and well done!

Just run how you run... slow and steady, relax and enjoy...

[arbitrarygenius Graduate]

Jog! Finishing it will always feel better than doing it quickly. Or.. that's what I've found so far (am just in week 8 now)

[Marcovb]

It's a steady jog pal 👍🏼

[Blondefordy Graduate]

Hi there - I've just completed W4R2 and started this week to do the runs in the style of 'Japanese Slow Running' (Google it!). It's a way of running at walking speed that's gentle on your joints, burns more calories than walking but doesn't tire you as much as jogging or running. I would certainly suggest you take a look and give it a go - Good Luck! Lynne.

[Blackcat66 Graduate]

I just finished C25K last night, and yet I remember how hard w1r1 was. I think that if you managed to complete it then your pace was ok. I run at the pace that I feel I can manage, which is dead slow, but I have completed every run. During the programme you are told that if you are getting tired, slow your pace, so remember whatever speed you find you prefer to run at, you can always slow down from that. Good luck, you can do it, just follow the programme.

[SquishyBean Graduate]

It should be a light jog I think. I've just done my second run of week one, and it is hard, but it does get easier. I did C25K a few years ago and could easily run 5K for a while but have let my fitness lapse in the last year so starting again from scratch. The important thing is getting your body moving, so don't push yourself too hard on speed. That can be a focus once you're able to jog over long distances.

[scouse55mouse Graduate]

I remember my first run, it killed me, I was so out of breath. I promise you it will get easier and you will get to 30 minutes in your own time. As others have said run at a slow pace, don't try running as fast as you can, slow and steady wins the race. Keep going and good luck!

[LittleSallyRacket Graduate]

Yes, aim for a steady, gentle jog. The goal of Couch to 5K is to build up the stamina and endurance to jog for 30 minutes. After that is when you start working on picking up the pace 🙂 I ran far too fast in my first couple of weeks and it wasn’t at all sustainable but now I’ve got the hang of taking it slow I can sustain it for far longer.

[NewbieRunner19]

I agree with everyone else. I found myself doing the same, and then I’d burn myself out lol. Even now that I’m in week 4 I’m still finding that I have to slow myself down otherwise it kills me! I’m massively dreading a long stretch and not sure how I’ll cope but we’ll see haha.

Good luck

[Sputnik73]

Personally I jog, slow down if need be nut never stop