Starting tomorrow

[Bertie91]

So I start tomorrow. Someone who’s completed this. please tell me how is it possible in 9 weeks to go from nothing to running 30mins straight x

[UnfitNoMore Graduate]

Welcome.

It’s actually possible to do it in less than 9 weeks! If you run every other day then it’s only 53 days 😀

The plan works... can I say for certain you’ll do it in 27 runs? No... not everybody does that. Repeat any runs you don’t fully complete.

Run nice and slowly, keep the hydration good, and read the guid to the plan in the pinned posts. You can do this... enjoy your journey.

[Bertie91 in reply to UnfitNoMore]

Where do I find the pinned posts 🤗

[UnfitNoMore Graduate in reply to Bertie91]

In the app there’s a link at the top.

The guide and lots of other useful information is here healthunlocked.com/couchto5...

[Bertie91 in reply to UnfitNoMore]

Thank you

[Chocolatedog Graduate]

It just is! I’m at the end of Week 8 and when I started I found it hard running for a minute at a time. This programme is so well designed that it has worked for thousands of people. It’s not about speed, just about keeping on going. There is lots of support on here, every step of the way! Good luck tomorrow 🤗

[Bertie91 in reply to Chocolatedog]

Thank you... any advice or tips.. tbh I’ve only chosen to start it as my daughter starts school tomorrow and need to keep my mind occupied when not working

[Annieapple Administrator Graduate in reply to Bertie91]

Well done for joining in Bertie. Best tip is to follow the program to the letter plus all the advice above. Enjoy the 5 min walk to warm up, relax and run very very slowly. You will avoid injury and sore legs!! Keep hydrated and take your rest days. One run at a time!! Don’t worry about the next one.

Get your trainers out and ready! Post and let us know how you get on!

[Bertie91 in reply to Annieapple]

I will do.. my warm up is like 20 mins as walking daughter to school rather than car x

[Beany123 Graduate]

When you are taking the breaks, your heart rate is still up and your legs are still working hard...then the breaks get fewer and you get used to that, then before you know it, you just keep running 🏃‍♀️. It’s a fab programme. I’m excited to keep going and keep improving !!!

[mrrun Graduate]

Although it's much easier than you think it will probably be more difficult than you've imagined, lol. The key to it is very simple - ignore obstacles, go for it, then ignore obstacles and finish it. There are marathon runners on this forum who (some time ago asked the same question here). You can do this.

[Bertie91 in reply to mrrun]

Thank you. I’m short I’m fat and round but one thing I am is stubborn and don’t give up easy so I’ll update you tomorrow x

[Explorergirl50 Graduate in reply to Bertie91]

Remember you are going faster than everyone still sitting on the couch, you are doing this for you and for your daughter. You can do it.

[Buddy34 Graduate]

When I started I really struggled to think how can I possibly run for 30 minutes. But with a really great plan in place and all the encouragement and support I got on here i did it. I didn't do it in 9 weeks it took me 17 weeks but I don't care . You can do it , make sure you drink between 2-3 litres of water 7 days a week not just on run days and go slow. Also keep posting after your runs. Good luck 😊😊

[IannodaTruffe Mentor]

Welcome to the forum and well done on your decision.

This guide to the plan is essential reading healthunlocked.com/couchto5... and includes advice on pacing, stretching after every run and many more topics.

This plan is over twenty years old and has countless thousands, if not millions, of graduates worlwide, who have transformed their lives.

Follow the instructions, trust the plan and believe in yourself.

You can do this..

Enjoy your journey.

[tiggs1 Graduate]

Good luck getting out the door for run 1 was hard for me, I kept making excuses like walking my new running shoes in to delay my start day lol.

As others have advised, go slow, if you get tired slow down more and enjoy it.

[Archerygoddess Graduate]

I'm on week 8 and I can still hardly believe that less than 2 months ago I was struggling to run for 1 minute. The program really works if you stick to it. Listen to Laura and don't go too fast. As well as it being a physical challenge it's also very much a mental one, so being stubborn will definitely help!

[Bertie91 in reply to Archerygoddess]

Thank you x

[Slothgoesrunning Graduate]

Be stubborn. Follow the program carefully and listen to your body (if you need an extra rest day - especially at the start then take it). Water. Stretching. And listen to Michael Johnson, he’s got all the right chat 😉. Make sure you post to tell us how you are getting on. Good luck!

[Bertie91 in reply to Slothgoesrunning]

Who’s Micheal Johnson 🤗? And thank you for the advice x

[Slothgoesrunning Graduate in reply to Bertie91]

Your C25K coach -

Michael Johnson

Sprinter

2.bp.blogspot.com/--QOJxMB5...

[Bertie91 in reply to Slothgoesrunning]

Sorry I’m still getting use to all this x

[Slothgoesrunning Graduate in reply to Bertie91]

You can choose between 4 or 5 different coaches to listen to. I started with Sarah Millican and then swapped to MJ.

[Bertie91 in reply to Slothgoesrunning]

Ah I found it. Thank you for all the help. I’m looking forward to this run sounds mad saying that

[Dalmorangie Graduate]

Just some one? There’s hundreds here will tell you!

Seriously I could barely do a minute at the start but after completing the course am now doing 30 mins three times a week including a Parkrun!

Have faith in the programme and read others’ experiences on here plus, as you’ve done, ask for any advice!

Hardest run ever is W1R1....once you’ve started it’s difficult to stop and you’ll feel massively better/healthier for it 👍

[Bertie91 in reply to Dalmorangie]

Hope so.. I’m worried about what people will say- a fat girl girl running 😱

[Granspeed Graduate in reply to Bertie91]

Don’t worry about what passers by think! Mostly they are worrying about getting where they’re going, not about us mad runners. 😄 And the ones who look will most likely be wishing they could do running! If I see a runner, I always think “Excellent. Wonder if they’re C25k?” Just go for it! 👏🏼

[Dalmorangie Graduate in reply to Bertie91]

Nobody bothered when a fat lad like me did and I’m not too hard to miss as I’m 6’4!

Plus remember you’re doing this for you and yours so *^%# what anybody else thinks!!

[Jell6 Graduate]

Its all been said, and if run 1 is so awful you think you will die, then that's ok too, most of us felt like that, it doesn't mean you won't be able to do this.

The programme is so amazing, I think that there is some magic in it🧙‍♂️

Good luck, go slowly!

[GoGo_JoJo Graduate]

PMA! Positive mental attitude!

If you set out thinking there's no way I can do this you're unlikely to succeed.

If you set out thinking I'm going to give this my all then you can do it. Believe in the programme (because we're all here to tell you it absolutely does work) and believe in yourself. 👍🏻😁

[alisonr54 Graduate]

Yes it is possible! I didn’t believe it at first either but the plan works 😀 You might not make it in exactly 9 weeks. I graduated a week late due to a week of sickness but you can and will run for 30 minutes. Just have faith in the program and the great many runners who have gone before you!

[Hatman Graduate]

Come on Bertie. Confuse the neighbours. Don’t start off looking like a runner. It’s cool, enough now here in UK to wear trainers, a pair of jeans or jogging bottoms, a fleece, sunglasses and a cap. Leave home going for a walk, then jog a bit, walk. Repeat.

Could you find a different route home from the school run and jog part of that?

My warm up walk took me far enough from home for no one to know me, then I walked and jogged round the edge of a big field with the odd dog walker. They don’t care anyway. Half of them have their pyjamas on under their raincoats.

Now weigh and measure yourself carefully. Include usual bits AND biceps and thighs, cos as your fat turns to sleek muscle, the scales won’t show all the improvement.

Don’t worry. Just remember.

You don’t have to go fast!

You just have to go.

[Jazzyrunner Graduate]

Sounds like you’ve a great attitude - doing it for yourself, being stubborn 😉 I have Jo Whiley for my coach and she’s lovely 😊 Go slow - and remember runners who see you out will be cheering you on inside their heads, and non-runners will be wishing it was them!

[Bertie91]

I DID IT!!! Absolutely proud of myself 🤗 👟 by the last 2 runs I was slower but I will learn from this.. this is a great idea as I think I can incorporate my almost 5yr old who has seen me going to the gym a lot (kettlebells and spin not running) and she’s actually said to her childminder who put in her journal that she likes exercise as she wants muscles like mummy when I go gym- I’m pleased to be able to be a goos role model... thank you so much for the advice...

[sTrongFuse Graduate in reply to Bertie91]

It's natural to slow down towards the end, especially at first. As the repetitions get fewer and longer, you will learn to pace yourself more evenly as your legs find their "happy pace".

Well done on getting that first one under your feet. Onward and upward and you will have us all cheering you on along the way.

[Bertie91 in reply to sTrongFuse]

Thank you. It’s fab to have a group who are just as excited and encouraging as myself x

[sTrongFuse Graduate in reply to Bertie91]

We've all either been there and done it, or are currently going through it. Ask any of us "Graduates* on here and almost all will agree it was the support from this forum that got us to the end...

[GoGo_JoJo Graduate in reply to Bertie91]

Well done!! Getting out the door is the hardest part but you're on your way now! 👍🏻😁

[Bertie91 in reply to GoGo_JoJo]

Felt good to complete not actually doing it though 😂

[GoGo_JoJo Graduate in reply to Bertie91]

👍🏻🤣 that's how it starts...

[shrinkingjaz Graduate]

I don't have any advice other than what has already been mentioned, but I wish you all the best!

[Seaside22 Graduate]

Can relate to that! Going even slower than you think you can makes it much more bearable - don't worry if your run/jog is slower than your walking pace. Try googling "Japanese slow running" and see if you fancy that as an approach.

Happy running!

[DiverIzzie Graduate]

Just follow the programme, go slow then slow it down again, be well hydrated and do the stretching exercises - that’ll see you well on the way. If you need to repeat runs, no worries or shame - treat these as practice runs! Like you I couldn’t run for a minute this time last year - this morning I happily ran for an hour on the treadmill in the gym.... go for it!