Hi, well I am on wk1 run 2 and have looked at the following weeks runs and to be honest I can’t see me ever being able to run for 5 whole minutes. I am fit, train a lot but I just can’t run and have always envied those who can that’s why I thought I would try this. Does this work? Serious. For normal people.
Thanks x
This program of C25K does work, thousands of people have done it, many indeed have gone on and ran marathons after starting their running journey with C25K.
You will be able to run as well, follow the program by the book as they say, run slower and slower still, drink plenty of water to avoid dehydration, no running on consecutive days, you can repeat any runs or week's if you wish to, don't look ahead from now on, wait for the instructions from your coach before you run, good luck.
Yes it works. Did C25K in late 2014 after convalescing from having half of my left lung removed. After the operation I decided to go for a walk every day in the hope of regaining some fitness. The first day I managed 10 minutes walk down to the river, 30 minutes rest on a park bench then 10 minutes walk home, and at the end I was knackered. I had 5 weeks off work, and by the end I was walking 12km. It was on my last walk before restarting work that I decided to start C25K. During that walk I tried running for 2 minutes, just to prove to myself that I could. That day I loaded the C25K podcasts onto an MP3 player, and decided to do the first run the next morning. That was the beggining of love affair with running that I would never have thought possible. I was 50 years old and hadn't run since school (cross country runs with the memory of freezing air stinging my throat, and gasping for breath, I hated it). I really enjoyed doing the C25K program, even if at times it felt tough. Not long after completing it I was enroling for my first Park Run, I was hooked. I slowly built my weekend long runs up to 25km. I still love running, and am currently running 4 times per week, and have to force myself to take the rest days. No question, it works. Just remember, speed is not important on the C25K program,
Well done for starting the programme that’s a huge step in the right direction 👍🏻You can do this but you have to believe it. I never liked running but this programme changed that.
Don’t look too far ahead because at the moment you won’t be able to do it and your mind will convince you that there’s no point even trying to get there. But when you get there you will be able to because the programme has prepared you. If you don’t manage to finish a run for whatever reason don’t worry - it’s a practice run and no run is ever a wasted one it’s time not spent on the couch. I know it’s early days but rather than focus on what’s coming look at what you’ve achieved...
Make sure you run slowly and then slow down some more, stretch after each run, drink plenty of water every day and make sure you take your rest day. Above all enjoy it and focus on how great you’re doing. Post on here after each run... we’re here to cheer you on and cheer you up.
Go for it, you can do this 😁
All excellent advice. I used to look ahead thinking it would prepare me for what was coming up, but it really have the opposite effect. Now I just trust the lovely Laura and so far that seems to be working for me. (Plus the essential slowing down & slowing some more bit too!)
I think it does yes! There are lots of great posters on here a few weeks ahead of us who are doing it - it’s really working, amazing!
I’m not a natural runner either and I started this a little dubious but I’ve graduated and at my first park run I did it and was in the top 50% so feel I am a runner now.
I focused on the time and not the distance... now I know I’ve done 3 weeks doing 30 mins runs I’m naturally gaining distance.. keep going and you’ll see results!
Sure does work Lte!! Just take it nice & steady. Concentrate on the run your doing. It’s a structured program that has helped many people get off the couch!! Believe in yourself, you’ve got this👍🏻
Welcome to the forum.
This guide to the plan is essential reading healthunlocked.com/couchto5...
There are millions of C25k graduates worldwide and of course you can run...........probably not to Olympic standard, but if you want to be running for thirty minutes in the next couple of months, then why not start today.
Enjoy your journey.
Yes, it works! Take each run slowly, and you will surprise yourself 👍😁
"Does this work?" you ask...
I'm afraid I have some bad news for you... of all the thousands and thousands of people who've tried this program around the world, pretty much NO-ONE has ever completed it. Well I say no-one .... but if my database is correct (and I like to keep my records up-to-date), then I'm fairly sure that *I* am the only person on the planet to have done it. I stand alone as a beacon of hope. It's regarded as one of the greatest physical challenges for 'normal' humans to overcome. And I did it 
Now... if you believe that load of bollocks ...
Comedy gold. 😝
You're welcome
Seriously though... you say you're fit and train a lot. Do you do this in a gym? What does "running" look like to you?
I'm hazarding a guess that "running" to you looks like what a lot of people do in the gym on the treadmill - you may see a lot of sweating, panting, wheezing, sprinting etc. FORGET all that - that is irrelevant to you.
Josh Clark, a young guy in the US, designed Couch to 5K for his mum, an unfit non-runner.
Right now, the most important thing is to forget "running" and think "JOGGING" - so nice and slow. Maybe ridiculously slow to someone who is already fit and works out a lot. Even if it means going slower than your fastest walk.
As a non-runner, use your breathing as sign of how much effort you're putting in. And that effort should feel nice and EASY. So your breathing should be very comfortable. And your pace should be what we a "conversational pace" - ie., one at where you can hold comfortable hold a conversation. if you can't , you're going too fast. You should aim to finish each session feeling like you could carry on. Do that and you'll sail the program with ease.
The best thing you can do at this stage is watch 2 YouTube videos:
"Quick steps: the running shuffle" (search for it if it doesn't play here)
youtube.com/watch?v=kQ5wQ5N...
and this
youtube.com/watch?v=9L2b2kh...
Good luck!
John
Thanks John. This is the thing. I am fit but can’t bloody run, it’s strange. I hope this works. I envy those who can run. And yes, it is a treadmill but I have to start somewhere. I am a boxer so have a certain level of fitness anyway. Even though I haven’t fought for a while now.
Thanks to everyone for their kind comments and I will stick at it.
Try this: get the treadmill to a speed where you're walking quickly. Then up the speed just a fraction so that you're almost forced to break into a jog... *THAT* is your Couch to 5k running pace.
Thanks :). Will try that tomorrow
As John_W says, don't think of running like you would have tried in school.
I did that week 1, damn near killed me!
It really is a slow pace, these might help 🐌🐌🐌🐌
We started this at 63 yrs old, started without any thought to the future, posted our first run and the advice was keep going, trust the plan, drink lots of ester and see what happens
Then we ran longer and longer times, distance and speed doesn’t matter
Longest we’ve run now is 59 minutes and the benefits are huge so yes it works
Thanks to everyone for their kind comments ❤️❤️❤️
Yes it works. It worked for me and I'm pushing 60. Not sure about normal people though. 🙃
Hahaha in that case I should be ok 😂
Seeing all the graduates on this forum I believe the program works. I think the hard part is believing in ourselves. I've tried not to look ahead but being on this forum, it's impossible not to see what's coming up next and I often doubt that I can do it but I'm going to keep trying and I hope you do to!
Having finished Week 1 Run 1 today, I'm not thinking too far ahead. In fact I'm only concerning myself with the prospect of 90 second runs in Friday, which I think I can do.
Why not press ahead anyway?
What do you have to lose, as every run is healthy exercise. 😊
I have had a day off today but am going to do wk1 R3 tomorrow after work.
It works mate. I was blowing out of my bum on week 1 and paying for too many years of inactivity. I stuck it out and now at end of week 6. Last week I ran for 20 mins non stop....I would have laughed if someone told me that at week 1. Trust the programme and your body (it will adapt) and most of all, stay committed and you’ll get there.
That’s awesome!!! Can’t wait to get there!! I want to be a runner and I WILL do it!!
I know you will. If you are a boxer then you know all about discipline and positive thinking. Looking forward to hearing from you on here when you run that 5k mate!
Yes it does. 🤸♂️
Tonight I run w7r1 and I started on January 2nd with not a lot of ambition thinking there is no way of ever getting to 5k.
Good luck and enjoy the process. 🍀🙏🏻🙌🏻
Get in there week 7 and how does Garmin work?
C25K really does work!
How does Graduation work?
How does week 5 work?
Does anyone know if self myofascial release works and if so does it have to be a foam roller used?
