Complete Beginner

[SarahBoshier]

Hey, completed week 1 today (Tues, Thurs & Sat) but really struggled with the run parts so reluctantly repeating this next week. Anyone else had to do the same?

[AlMorr Ambassador Graduate]

Congratulations on completing run 3 of week 1 and welcome to the forum and C25K, yes you can repeat any runs or week's if you wish to, several times is not unknown, especially weeks one to three. I hope you enjoy your running journey with C25K, let us know how you progress, onwards and upwards 🏃🏾😊👍

[Chocs_away Graduate]

Congrats! Getting started is the hardest part - it's not a race so repeat as much as needed x

[Atco Graduate]

Well done SarahBoshier. You are certainly going for it with Wicks as well. 👍

[Sandraj39 Graduate]

Welcome to the forum and well done on getting started!😀👏 Do take a little time to read our post on "How to Run Couch to 5k" - it's full of really useful tips and information.

healthunlocked.com/couchto5...

Top tip if you are finding the run sections tough, is to slow down! Many on here advocate 'slow and steady' as the way to build up fitness. Your pace will increase naturally as you progress but it is better to be able to complete all the run intervals at a slower pace than not manage to complete them at a faster one! (if that makes sense!)

Good luck with Week 2 (or Week 1 if you decide to repeat - and yes, that is absolutely fine to do!) 👍🙂

[SarahBoshier]

Thankyou everyone this makes me feel much better. Believe me I was barely above a walking pace on the running bits I am sooo unfit. But thought as there is not much else going on lets give it a go.

[AndyIoW Graduate in reply to SarahBoshier]

Sarah, congratulations to getting through week 1 for a start. My walking and running speed seem the same. The hardest part is actually starting it.

Best advice I can say is listen to your body, if you did not feel comfortable doing week 1 do it again.

When I first started I did each week twice before moving on. Week 1 I did 3 times, as the 1st time doing it I could only do 4 runs as I was that unfit.

[Astra5 Graduate]

Well done on starting your running goal, take your time and redo as many runs as needed. Slow down and then slow down again and you will crack this. From not being able to run for a bus to running 3 x 30 min runs a week regularly is a great goal and definitely achievable. That was me 12 months ago. Keep going, you will do it 😎

[Curnie1]

Well done, I did a few extra days week two.

Starting week three tomorrow.

Good luck with the rest of the challenge. I’m sure you’ll do fine.😀

[IannodaTruffe Mentor]

Welcome to the forum and well done on getting started.

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

Enjoy your journey.

[SarahBoshier in reply to IannodaTruffe]

Thankyou, have read it all, noted the stretches and will do the strength and flex programme on alternative days. Very useful tips

[Bonnybanks]

Hi, don’t worry about repeating runs at all. I’m at week five and I started in January. I’m mostly going forwards but do repeat runs sometimes. I use the “sounds of the 00s on BBC sounds app to get me along some streets

[CobbleRunner Graduate]

Yep I did 5 runs in week 1. It was the hardest week for me. If you can get through week 1 you can do the whole thing! 😬 Keep on going! X

[Sparkey5000 Graduate]

Yes! A few weeks I did more than once. I wanted to do it right and not put myself off in future weeks if I hadn’t laid the foundations correctly. There is no race here so do what feels right for you but keeping going it’s an awesome programme and this is a brilliant forum for support! Well done though week 1 is the hardest!!

[Litlun1982 Graduate]

Hi. When I did wk 1 I struggled with the running but I ploughed on with wk 2. You can do it..! I've just done wk 3 and I still struggle but it feels great.

[Laccorbeau]

If you completed the week move onto week 2. Trust the programme.

[Getfitok Graduate]

Welcome & good luck with your running journey 👍

[Sarahshep56 Graduate]

Hi Sarah, nice name 🙂 I’m still learning as I go along, but was exactly the same as you. I’ve repeated quite a lot of the runs but as you move through the weeks you get more mentally confident to just try it and you realise you can do more than you give yourself credit for. And, it’s nice knowing that you can just go and repeat earlier runs if it really wasn’t right for you at the time, there’s no rush. Best of luck!

[Silver294]

I did W1 last week and am repeating it again this week as I also found it hard going. I have just done R2 and it was definitely much easier than before. Running really slowly is the key. Good luck with repeating W1.

[SarahBoshier in reply to Silver294]

Definitely going with Wk 1 again as I didn't manage the full 60 secs on every run bit, will feel more confident to move onto wk 2 once I can do all of the 60 sec runs in full

[DeterminedBear Graduate]

Well done for getting started. Read the guidance and do what feels right for you.

[Bracken2018 Graduate]

Hi,

You can repeat W1 as many times as you want . Just remember , this is for you - it’s not for anyone else . Once you feel happy with W1 move onto W2 and enjoy this too. Yes , you will face some difficulties at some time however, if one remains in a comfort zone one never takes on a challenge and that means one remains comfortable - or stuck . So, pace yourself , it’s not a race - and you will make it to 5K - remind yourself - YES I WILL

[Poca]

I'm right with you Sarah I've just completed week 1 and starting week 2 tomorrow, I would advocate what everyone is saying about slowly is the key, I go at a snails pace and don't care and I am listening to all the experts on this forum, I still feel all my muscles have been worked and my fitness improving and even get the slight twinge so am also doing the stretches and strength exercises

[SarahBoshier in reply to Poca]

Thank you, I've decided to do wk 1 again with the strength and stret h e exercises the day after to keep up momentum.

[Hidden]

Hello Sarah

The important thing is to do the running motion. It doesn't matter how slowly you do it. The reason is to prepare your muscles for the new activity gradually. Keep at it and don't give up.

Good luck

[TallTeal2020 Graduate]

I'm repeating wk1 too. I had just comfortably started wk2 but broke my ribs ski-ing mid March and so was forced to have a break. I did a wk1 run two days ago so I could gauge my ribs and they're too tender to jump back in at wk2 so I'm building my strength with another wk1 today. I'd suggest using the link for after run stretches too as these have been hugely beneficial to me.

Good luck. Sounds like you're approaching this with a solid mind and gritty determination - you've so got this 💪