Week 1 run 1 ✅

[chocolatecoffee8]

I actually done it! I’ve had the app for years but just never done it. Half way thru and my knees where in excruciating pain but I kept at it slowly and completed it. Am I missing something but I can’t see me covering enough ground to be anywhere near 5k when I’m finished the training. How do u know what actual distance you have covered ?

[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 minimising impact, stretching after every run and strengthening exercises, all of which will help with painful knees.

Only a small percentage of folk manage 5k in 30 minutes by graduation, but everyone is much nearer than before they start.

The app does not track your runs as such but you can use a tracking app on your phone if you wish.

Enjoy your journey.

[Hidden]

Maybe build in some extra exercises on 'rest days' to help your knees. Squats are good for this. As Iannoda says, don't worry about your pace at the mo.

[Allbarron Graduate]

It's hard not to but try not to think about the 5k. I graduated a week ago and am on average covering just over 4k. I track my pace and distance with my Fitbit app. It just helps me see any improvement but it's not the focus of my run. I only started tracking when I began running for 20 minutes continually. Don't worry about it for now just trust in the program. You'll get to week 9 before you know it. Well done for getting started! That's a huge achievement. 👍

[Comfortnotspeed]

Massive well done for starting C25K; you’ve done the hardest part by getting out for the first time.

Help your knees along by choosing your route carefully, and going very steady.

I hope you enjoy your C25K journey 🌸😊🌸

[Solodad Graduate]

Well done. Starting is hard. Run 1 showed how totally unfit I was and I thought what was the point but kept going. Run 4 was a total kicker and wiped me out too (run 6 felt ok though) and again run 7 was a shock. However run 9 was ok! I never thought I'd see this through but I'm actually looking forward to it. I've been doing some other exercises too to help generally limber up