Even as a youngster I was never sporty or athletic (I was 'a weedy kid') and despite playing squash at least once a week, I still feel the same. Recently turning 63 I decided I should do something to increase my fitness to help my health & well-being. I didn't want to go to the gym (too self-conscious) then one of my squash playing mates mentioned the park runs he does and the Couch to 5K programme. I've never been able to run any distance outside other than a few steps (mentally I just can't comprehend it & get frightened), but after looking into it, this seemed worth a try as I could do it on my own, didn't need to join a club and don't have to buy lots of expensive equipment. I have invested in a reasonable pair of running shoes and a hi-viz waterproof jacket (I go out very early in the morning so that no-one sees me!) I am being sensible and have decided that this will take me as long as it needs to (which will be more than 9 weeks) and will only move onto the next week once I've completed the week I'm on properly. The first couple of weeks for various reasons I only managed to go out twice, so have gone back to tun 1 week one, but this week I should be able to do three outings. I am struggling to do all of the running but my last two outings I have managed to run 7 out of the 8 (run 2 walk 1, run 5, then run 3 walk one, run 4). I am running at what I think is a comfortable pace, but this must be too fast as I get out of breath. What I don't understand is the advice on here that I should slow down (and then slow done some more), I feel that my running should be at least slightly quicker than my walking otherwise I'm not getting the benefit from doing it, plus I feel that I would be cheating myself by claiming to be running as I'm not going any faster! If someone could advise/put me right on this I would appreciate it, and I thank you in advance. (I want to crack this problem and be able eventually to run for 30 minutes).
Week 1 Run 2, how is running slowly going to h... - Couch to 5K
Week 1 Run 2, how is running slowly going to help me?
Congratulations for joining us and getting out there. Running is a different technique to walking. Your heart rate will change and different muscles will engage - I've found but muscles I didn't know I had. By going slow you get used to new movements and gain confidence allowing you to mentally move from 1 run to the next. The aim of this course is to get you running for 30mins, not a particular speed/distance. However, you will be amazed at your ability by following the plan. Run at a speed you can still talk at, you shouldn't be doubled over at the end of each run phase. Good luck
Welcome to the forum and well done on your progress.
This guide to the plan is essential reading healthunlocked.com/couchto5... and includes advice on pacing and breathing.
C25K is about building stamina.
Slow running builds stamina.
In the guide you will find the advice to jog as fast as you can, while still being able to speak aloud clear ungasping sentences as you run.
This is a threshold which will vary with your fitness, so should get faster as your body adapts.
If this is slower than your brisk walk, then that is an illustration of your fitness level and so be it, for the present.
If you want to know why you shouldn't try to go as fast as possible, read this healthunlocked.com/couchto5...
Trust the plan and gently build your condition.
Do not overthink it.
Enjoy your journey.
It's great that you want to run. It might seem silly to slow down when running but this is what builds strength and stamina. Just trust the plan and yes if you're too breathless you're going too fast. Also when you go out for a run if you don't complete it you should have a rest day and try that run again before moving on to the next. If it takes you 9 weeks or 19 weeks to complete don't worry the point is you're out and running. Good luck 😊
Please believe me, running at slower speed will make you far fitter than walking briskly. Your lungs and muscles all need to adapt to this new phase in your life.
I can’t keep up with my pal Oldgirlruns when she is brisk walking but she graduated c25k at a slower speed and is now extending her running so that she can run 5k.
I wish you happy running on what is a brilliant programme.
I know it seems contrary, but I bet you could brisk walk farther than you could run at a slow speed without stopping. Speed will come over time...
When I first started and read all the posts and advice on slow down and then slow some more I was a bit confused too.
In the first 4/5 weeks my brisk walk was definitely quicker than my running pace when I took the advice on board. So don't worry, most if not all of us have been there.
I'm now on Week 9 and my running speed is only a bit quicker than my brisk walk, but now my brisk walk is much faster too than when I started! On my lunch time walk at work, my colleagues keep telling me to slow down.... whoops!
It all helps towards your aerobic fitness (not an expert so google it if you would like to read more). C2 30 mins running, you will actually get their faster if you go slower 
Congrats on getting started.
Thanks folks for all of your encouraging advice. All being well I will be out again tomorrow morning so will try and 'run' more slowly and see if I can manage all 8 runs. (I will report back & let you know).
WooHoo! OK, so thanks for all the adice and encouragement I did'run' slower this morning, which was still quicker than my walk (I just don't think I could have run any slower without stopping between paces) and managed to run all 8 x 1 minute runs. I wouldn't say easily, but I did it and felt I had a (very) little bit left in reserve. Hopefully my next outing will be Saturday morning and if I complete that I'll be moving on to week 2. (I must admit that I'm feeling quite chuffed!)
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