How many times can you run 'Week 1'

[SofaJockey]

When I ran my first Week 1 run (Monday), I only managed one full minute running, the rest being less than a minute to hardly any. After run 2, managing two minutes and today's run 3, managing 4 full minutes, I can see I'm building up. Is it normal to take more than 3 runs to manage all 8 minutes of running? And should I complete 3 x 8 minute runs (as per the podcast) properly before moving on to Week 2? Just wondered what people's views were on this, thanks. 😎

[Buddy34 Graduate]

You can repeat any run or week you like . It doesn't matter how long it takes and yes you should fully complete a run before moving on to the next .

Just go slow and slower again if needed and remember to drink lots of water 7 days a week and not just on run days, it really helps.

Good luck 😊😊

[Grannyhugs Graduate]

Listen to buddy, slow right down then go a little slower. Good luck

[UnfitNoMore Graduate]

The short answer is as many times as you want/need to. I’d certainly recommend completing each run before moving on to the next (I didn’t think of it in weeks at all) as then you’re ready for the next one.

Try to finish the workout even if not fully completing the run intervals... the brisk walk and run intervals deliver 28.5 minutes of cardio exercise, and that’s doing wonders for your health and fitness.

There are some people here, that I personally find very inspirational, who spent several weeks on week 1.

[theoldfellow]

I took 2 weeks on week 1. I just repeated the runs until I could do all 8 very slowly. The week 2 was fine. You'll be fine.

[SofaJockey]

Really helpful replies, thanks. On each of the 3 runs so far, I did keep going (including warm up and warm down) so it's just the running part. I'm still moderately overweight, so this is part of a process. I started out approaching morbid obesity, where walking across the car park in the park was a problem, let alone running around the park. 😎

[John_W Graduate in reply to SofaJockey]

Well done so far!

Question: why are you struggling to complete all 8 of the 1 minute runs (JOGS!) ? What's stopping you? Are you out of breath ?? Panting etc?

[SofaJockey in reply to John_W]

It's pretty much panting and legs aching. I feel 'heavy' running and haven't run at all in over 40 years since school (and I was usually last in races then). I'm trying to slow it down, when I see people jog they seem to jog so easily, but I'm not there yet. The C25k was in response to going below 100 kg in weight (from 125 kg) so I'm all sorts of unfit that this may take a little while, but I'm not giving up.

[John_W Graduate in reply to SofaJockey]

OK, so forget about what other people look like This is about you and you only. Great job on the weight loss so far, 25kg is remarkable!

Panting means you're waayyy too fast and you need to slow down a LOT, even if that means a pace slower than your fastest walk.

Your breathing should be nice and comfortable - so that you can hold a conversation - and the effort level nice and easy. Do that, and you'll be absolutely fine - no matter how slow it feels.

Have a look at this:

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

[SofaJockey in reply to John_W]

Great tips, I'll take a look.

[Speedy60 Graduate in reply to SofaJockey]

This YouTube video is the answer to your prayers. We've all done it. 👍

[Secondtimelucky]

Well done you must feel so proud of yourself! To be honest I would just carry on to the next run but make sure you keep it a gentle jog. I know I worried I wasn't going fast enough but if you keep it slow and steady it is surprising how your stamina increases. Good luck with the next run

[SofaJockey]

I'm feeling really motivated for Monday's run and I appreciate the kind feedback.

[lehcar70 Graduate]

I repeated week 1 three times. I've slowed my run right down as per above video (seriously I'm being lapped by snails) and it really helps with the breathing. I then found week 2 relatively easy. Moving onto week 3 tonight.

Good luck for you next run on Monday.

[Secondtimelucky in reply to lehcar70]

...Good luck

[Alast]

I will add to what everyone above has already told you, slowing down really appears to be the key to unlocking C25K secret. I remember that when I started W1 I was trying to run like a regular jogger which was silly as I've never been a runner in my life, and certainly not for over 40 years! It still took me way to long to understand this despite the number of time I read the advice posted on here to loads of different people. To qualify as running, all that has to happen is for both feet to be off the ground at the same time, it has nothing to do with speed. Try and find the Japanese Slow running videos for a better explanation. I first started C25K last September and was expecting that in 9 weeks time I would be capable of running 5k, that was until I first tried Week 1 and then realised it would take me much longer! I also hit a bit of a brick wall (not literally, that was a wheelie bin, but that's another story!) and stopped completely in December. I have now re-started from scratch and am currently half way through W4. I will complete C25K, but at my own pace, if that means repeating runs or even dropping back a week, then I will do. I will not move on a week until I have completed the three runs consecutively (with the all important rest days). If I find that I can't complete a run, I do as much of it as I can, but re-name it as a practice instead, because you learn something every time you run. I'd say to carry on as you are (but slower!) and you should find that it will all start to fall into place and you'll be making progress. make sure to celebrate every improvement and let us know how you're getting on, we are all behind you, cheering you on.

[IannodaTruffe Mentor]

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 and many other topics.

Enjoy your journey.

[Roxdog Graduate]

As everyone says repeat as many times as you want. I wonder if a brisk walk on your 'rest' days might build up your strength too? Good luck!

[SofaJockey in reply to Roxdog]

Good advice. I try to do at least 5,000 steps (outdoor walk) and 30 minutes on the exercise bike, daily. So the C25k process is not the only exercise I'm doing. 😎