Hello Everyone

[GrampaSimon]

Hi everyone, I just joined. I stopped smoking a week ago and now want to start moving again.

Although I’ve smoked most of my life, I did stop for six years in my fifties. Running then helped me to get and stay pretty fit.

Now I’m well into my sixties, haven’t done anything to be fit for ten years, and my arteries have hardened up. I’ve frankly no idea what will be possible for me anymore. But I’m hoping this programme can get me to 5k in under 30 mins. Please wish me luck! And good luck with your own goals.

[IannodaTruffe Mentor]

Welcome to the forum and well done on your decision.

This guide to the plan is essential reading healthunlocked.com/couchto5...

This plan will get you running for thirty minutes, but only about 10% manage 5k in 30 minutes at graduation, so please don't aim at that target...........remember you are older than when you last ran.

Enjoy your journey.

[GrampaSimon in reply to IannodaTruffe]

Thanks for the encouragement and the really helpful info. If I can run 5k nonstop at any speed I will of course be happy. Doing it in 30 would be a bonus or can come later. Thanks again!

[AlMorr Ambassador Graduate]

Congratulations on joining us here on C25K and welcome to the forum, I do wish you luck but you do not need to run a 5K in 30 minutes, only 10%of people do that, good luck also on stopping smoking, you will save a lot of money I can assure you, what is it now, a tenner for a packet of cigarettes, ouch, yes, think how much money you will save, when you graduate that saving by not smoking, you can celebrate by buying a pair of proper running shoes.

[Fionamags Graduate]

Great decision! Keep posting your runs on here and we will celebrate every one of them. Stick to the programme and you will reap the rewards. Good luck!

[zokki Graduate]

Great. Well done you.

Trust the programme and listen for advice. Make sure you stretch before and after. Read the guidelines they are little lengthy but very important.

Good luck and enjoy it 💪🏻👍🏻👍🏻

[GrampaSimon in reply to zokki]

I remember about stretching, think I’ll need more than before now I’m older and creakier! 😀

[Hidden]

Some good decisions there. Stopping smoking and starting running will definitely improve your health and to face the imminent challenges ahead. Just follow the programme and you will be fine

[GrampaSimon in reply to Hidden]

That’s the plan!

[pippkins Graduate]

Congratulations on quitting smoking!

Take the runs nice and slowly, go for completing the session in the given time rather than trying to sprint it, get your muscles and especially your lungs gradually used to running again!

Good luck!

[GrampaSimon in reply to pippkins]

Great advice, thank you!

[GoGo_JoJo Graduate]

Great decision (and a good time to do it! Smoking affects the immune system and makes you more susceptible to infections!)

Just follow the programme, take it steady and you'll be amazed what you can do! 👍🏻💪🏻😁

[GrampaSimon in reply to GoGo_JoJo]

Thanks!