Week 1

[Karmcgill]

Hi all I'm a seriously unfit 42 year old mum of 3. I have just completed week 1 of c25k. Monday I completed 7 1min runs. Wed completed it all and this morning I seriously struggled, at one point fell to my knees, lol. I really want to keep going so I'm going to repeat week 1 next week. So not ready to run 90 seconds next week. I'm running on grass. Any tips would be much appreciated.

[Tasha99 Graduate]

Running on grass is harder!

Slow down and slow down again!

Your body will adapt quickly. Just do one more run from week 1 then move to week 2.

[Instructor57 Graduate]

Hi, well done for starting!

i have just started week 2, 2nd run tomorrow .

most people it seems find week 1 tough , i certainly did !

also most people tend to try and run too fast !

try slowing it down if you are repeating week 1.

Also make sure you are fully hydrated

the guide suggests 2.5 to 3 litres a day , even on your rest days .

i would also suggest the after run stretches too.

i for one had serious thigh aches after week 1 run 1 but since doing the excersises it has been fine .

Good luck and enjoy !

[Dreambird Graduate]

Yes slow down - 🐌 pace works. You can do this 🏃🏼‍♀️😀

[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, hydration and strengthening exercises, all of which will help.

Can you speak aloud, clear, ungasping sentences as you run?.........if not, you are going too fast.

SLOW DOWN!!!

Enjoy your journey.

[Tipee Graduate]

Go at a slower pace I wouldnt repeat first I would try the next one at a slower pace wk1 is really tough I found wk2 easier try it and if you cant do it then maybe repeat one day of wk1. You can do it 👍check out this video about slowing down it worked for me. youtu.be/9L2b2khySLE(Not working as expected?)

[Karmcgill in reply to Tipee]

This is great thank you, I’m defo going to fast, will slow it right down for next week. X

[lucialu]

I’m a seriously unfit 47 year old mum and I’ve just started wk3. I did an extra run on wk1 and wk2.... I was very dubious about wk3 as I was struggling with running for 90secs but i managed the 3min runs today...just!! As everyone has said...take it slow and I believe a lot of it is in your head. Dream it, believe it, achieve it. Good luck and hang on in there. 😀

[Lily231 Graduate]

I found the week 1 runs a real killer and didn't think I'd keep up with the increased runs. Today I did my first run of week 8 and I swear it was easier than some of the 60 second runs 🤦🏼‍♀️😂 you can do this! As others have said take it slow and drink plenty. I don't know how but this plan really does work so try and trust in the plan and your ability! X

[Hidden]

Well done for starting C25k and welcome to the forum.

It sounds like you are running too fast, so take your pace right down and use the above clip on Japanese Slow Running to help you with pace and foot placement. It doesn't matter if your run feels barely quicker than your walk, as long as you are doing a running motion then you are doing just fine. A steady, slow pace is key to completing C25k. The pace will come later during consolidation. Embrace your inner-snail 🐌😊🏃‍♀️.

[Karmcgill]

Thank you so much to you all for replying, I didn’t think I could go much slower, but I will defo try this on my next attempt on Monday morning. Defo not quitting I thought about running for years. So now it’s my chance.

Thanks again I will keep you posted as to how it goes. Xx