Today brought me to W2R1. Felt like I had a 10 ton weight wrapped around me and that I looked like a clumsy giraffe 🦒 my lungs were on fire and I don’t think I ran for 60 seconds in each interval, let alone 90! All is not lost. I shall return on Sunday with every effort intended to do this!
Oh... I tried to post this just now but seems even that evaded me today so if you see a similar post from me just ignore it.
Hope you’ve all had success today. I’m going to be reading all your triumphs to keep me in the right headspace!
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RubyFlame01
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Hi Ruby flame, it sounds like you are running too fast! Have a little look at this and take it slower than you can possibly imagine you could on your next run.
Well done for getting out there, that is fantastic and not tragic at all. You got up and went and that is an achievement all by itself!
Omgoodness thank you so much! I just tried that a bit and it’s quite possibly exactly what I need to do. I’m now looking forward to getting back out there instead of dreading it. Thank god for this forum! I’m lower than a novice, honestly! Lol
No worries, I had similar issues when I started, it was only when I saw this that it clicked. Keep hydrated (as that can make your legs feel tired) and keep stretching (as that will make your legs feel stiff when you are warming up) and keep it slow and you will get through this. We are mostly beginners here, I only graduated recently. I know that seems a long way off at the moment, but it won't be long until it feels like it is just around the corner and then you will be there! It's a fantastic programme and you can do it!
Actually I know I didn’t drink enough today so note to self..... I only do stretches at the end. Should I do them beforehand too? Can you actually run 5k in 30 minutes now??
Hell no! My current 5k is 38.54, and I am really chuffed with that. When I first graduated it was around 45 mins. Most people don't make it to 5k in 30 mins, the point of the programme is to get to 30 minutes work of running, not actually 5k, but it just sounds catchier that way!
You should not stretch cold muscles, unless you are doing dynamic stretching after a bit of a warm up. The static stretching needs to happen when you are finished (as soon as you get back from your cool down walk) I am not sure of the exact physiological reasons for this, but I know that if I don't do it I hurt and felt sluggish and if I do it I feel fine! Drink wise I aim for 3 litres a day, but only ever manage about 1.5l at max (plus lots of tea!)
I used to do a ketogenic diet that required us to drink 2.5-3L a day. Just about managed 2. Been nowhere near that today. Thanks so much for all the advice. It’s on board!
Have you read the guide to the plan? healthunlocked.com/couchto5... which includes advice on stretching, pacing, hydrating and just about everything else you need to know.
Smelliepoo has the right idea! That slow running technique has been a revelation for lots of people. Every time I want to extend distance, I go back to it. Enjoy your runs! 😄
Well done for getting out there and trying. My first wk2 run attempt didn’t see me hitting the target either. We’ll get there though I’m certain if it.
Regards to posting issues, It may be an issue with the website, I had a similar problem yesterday
Yes we will! I’m just about to start stretching out before I go out for todays attempt will see how it goes tonight. Not going to stress about it though, enough other things in this life to stress about lol
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will see how it goes tonight. Not going to stress about it though, enough other things in this life to stress about lol 
Fish, chips and mushy peas!
Hello all - 71 years old and hoping to run!
