So I'm struggling to complete Week 1, I haven't managed yet (after 6 runs) to complete it. Should I move on to Week 2 or carry on until I can manage one full run?
At the moment I always seem to run out of steam after a couple of runs or my muscles ache so I have to rest.
Would really like to know there are others who have struggled starting and what you did; should I carry on through the programme or stick to week 1 until I can master it?
Many have struggled but the best advice is go really really slowly, then slow down a bit more. At this stage you are looking for the running action as opposed to the walking action so if you feel you could walk faster don’t worry. Good luck
Welcome to the forums. It’s best to fully complete each run before progressing. I treated it as 27 runs rather that 9 weeks.
Slow down a little, and just keep getting out there and doing it. Every time you run you get stronger and fitter... you’ll get to your goals when you’re ready, so relax.
There are several people on these forums, who I have found very inspirational on my journey, for whom week 1 was a real mountain and took a few weeks to conquer. It makes no difference if someone completes this in 27 or 270 runs... the end result is always someone grinning, amazed at what they’ve done. You can do this.
Week one remains the hardest thing I’ve ever done... and I’ve since gone on to run my first half marathon... you can too.
You are not alone, don't worry. At some point we all reach a stage where some runs are hard to do, whether it's at the start or further on through the plan.
There is no shame in repeating runs. The advice for starting out on C25k is that you should be able to walk comfortably for 30 minutes at a brisk pace before beginning week 1. If you can do that, then it is possible that you could be starting out too fast on your run sections. The key is to go slowly. Your 'run' could be a very similar pace to your walk. There's a great clip on YouTube for the Japanese Slow Running technique. A fellow runner shared it with me when I started and was invaluable in helping me to set my pace and foot placement. I've attached it below. I hope it helps. Good luck 😊
youtube.com/watch?v=9L2b2kh...
Thank you for this video. I’d never heard of slow jogging before and have found it really interesting. I’m going to try this.
Don’t worry. Lots of us have done “practice runs” at various stages of C25K. You’ve had lots of good tips in this thread, so enjoy trying them out as you go. I really like the Japanese Slow Running technique - lots of us use it. But different things work for different people. Just don’t rush. You’ll get there! 👍😊👍
Wow! I’m so glad I asked this now. Was really deflated earlier focusing on the running action, and the Japanese slow jogging looks great and I’ll definitely try it. Thinking about it as 27 runs rather than weeks is also such a great advice, the deadline of the end of the week kept going over in my head.
Thank you all!!
Week 1 is the hardest, but you are in week 1 and you have made a start.
The advice to count the runs and not the weeks is a really good one. I'm coming back to C25k after injury which stopped me graduating with just two runs to go last year. I take each run at a time and sometimes have two days between runs. There's structure in the plan but there is also a degree of flexibility too which enables you to tailor it to you.
I'm glad you found the slow jogging clip useful. This forum is great for picking up snippets of advice, even if we don't need them all. 😊
I'm starting week tomorrow.. Hope you get back on track..
Keep trying week 1, no point moving on until you have done that.
Only thing is slow down! Really sounds like you might be going a bit quick. And, if you managed to complete 2 runs, next time try to just finish 3. And so on. And try to focus on the progress, rather than what you didn't do.
Good luck and let us know how you get on 
Welcome to the forum and well done on getting started.
This guide to the plan is essential reading healthunlocked.com/couchto5...
and includes advice on pacing, minimising impact and stretching after every run, all of which will help.
As others ay, slow down.
Enjoy your journey.
You need to do all three runs before you go on to W2. If you’re struggling slow down, and then some more. It’s the only way to progress 👍😁
Hey chubbybrummie, hooray for starting! If you think you are going slowly, you arent going slowly enough. I love the japanese jogging, it takes concentration with your positioning which in turn passes the time. You have got this - breathe, go slower than you thought possible, you can do it. You are building stamina - the only thing to remember about the speed is there shouldnt be any... 🤣
Hiya. I know there is the temptation to give up. I just completed week one and on run two I wanted to turn around and go home. But then I remembered why I was doing, my goal.
I understand your frustration. I would just reset week one and try again. Follow the instructions in terms of the frequency of runs. Walk the other days. You dictate the speed at which you progress. Nine weeks is the programme’s speed. Your speed can be lower.
Stay with it! You can do this.
Hi
I think you need to allow a lot more time on week 1 jogs to allow your body to adjust. My suggestion is to do some walking too, building up to walk 3 to 4 miles.
Hi
I joined last week after stressing myself out looking too far ahead. I was given a great piece of advice which I had to put into practice yesterday. ‘No run is ever wasted’, if you have to repeat so what, it’s a run that is still helping you get to your goal. Keep going
Welcome to the club CB. I'll not repeat the slow down & then slow down some more advice, but that really is the key. I first started C25K last September, blindly expecting that although I'd never been a runner, in 9 weeks time I would be capable of running 5k. As soon as I had my first go at W1 R1 (and nowhere near finishing it!) I realised that it was going to take me longer. I was working my way through the weeks but finally ran out of steam (mentally & physically) at the start of W4 last December. I have re-started the programme this year and completed W3 R2 this morning. I am going to complete C25K but at my own pace, I will not move on to the following week until I have completed three consecutive runs of the current one. (There's no point, why try to run for even longer?). If this means I have to repeat runs (incomplete runs are called 'practices'), then I will do, if I have to drop back a week to further build my stamina and re-build my self-confidence, then I will do, but I'm going to do it. So, back to you I'd say slow down (OK, I lied at the beginning!) this is not a race, listen to your body, aches are acceptable, things hurting are not. Just try to increase what you can do each time you go out, you should get a good feeling of achievement if you can do that, and don't move on until you are more than happy with what you've done for the previous three running days. All being well it will slowly start to happen, the bug will bite you and you'll start to really enjoy this. Good luck with it all and please let us know how you get on, you'll get loads of good advice & encouragement from the folks on here.
Definitely stick to wk1. If you're struggling, try and break it down even further, run for 30 seconds say and walk for a minute. Then gradually build up to running for a minute. The major point is - don't give up. You'll get there. Good luck!
I would keep repeating the week until you’ve mastered it. Don’t forget to do stretches afterwards. I have had to repeat several weeks and this seems to be good practice (for some of us anyway). Keep at it and get some stretches in on rest days too to strengthen your muscles . Happy going 🙂
You're doing great. It's an achievement to have done 6 runs. Go at your own pace, repeat week 1. It's not a competition. "You're stronger than you think & you get stronger every day". All the best! X
There are alot of people who do each week twice, that might be a good approach for you? Also, remember its a very gentle jog, there is no need to go as fast as you can... you can wait till after you have finished if that's what you would like in future?
When I started out, I made all the rookie mistakes. Missed rest days and ran far too quickly. Burned out at week 3. Took two weeks out to recover and began again.
This time I slowed it right down and repeated every single run up until week 5 run 2. On that one I discovered I had more fuel in the tank, and ran the entire 30 minutes! Yes, I was shocked too 😂 but I think it demonstrates that I built the stamina during those weeks which I repeated. I wanted to only progress to the next week when I felt that I had conquered the previous one. Not just completed it, but conquered it.
I graduated last Saturday.
I’m not saying it’s easy, but it’s a damn sight easier now I promise, and the difference is I KNOW that I can do it.
When I heard people saying about the mental battle, rather than the physical one, I really didn’t appreciate what that meant, but I really do now.
Go out with the attitude that you CAN AND WILL smash this one!
It works, it really works!
I wish you the best of luck. Go do it 💪🏻
Hi, I have just done completed run 1 week 1, I am not a runner so struggled a lot with it, although it was mostly walking on the first one. My husband thought I had got lost, although I was only supposed to have been out for 20ish minutes. I really struggled but will go again on Wednesday and Friday as I am determined to get over over this block in my mind that tells me I can’t run. It has taken me from October last year ( when I downloaded the app to actually get off the couch!!! . I am also a chubby brummie although I don’t live there anymore, but I will keep rooting for you as I master my own ‘running demons’. Keep it up - although I am on run 1, week 1, I feel inspired to carry on x
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