Hi everybody! My name is Erin, I’m 24 years old and I have about ten stone to lose. This morning I (finally) started my Couch to 5K journey but definitely underestimated it as I could only run for half of the 30 minutes! It’s left me feeling slightly deflated however I guess I shouldn’t have expected to be able to run for the full time as I haven’t done any proper physical activity in months😭 Usually I play netball at a pretty high level which stops me from being a complete slug however Covid-19/lockdown stopped that from happening.
I’ve literally came across this page as I’m sat outside trying to get my breathing back to a normal rate, I definitely think I’m going to use it as a bit of a motivator! Please let me know if you also couldn’t complete the first run so I don’t feel like a complete failure. Thanks for reading!
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Hi Erin and welcome to a great forum. I am a bit confused, did you just try to run for 30 minutes? Week one is running reps of 60 seconds slow running and 90 seconds of walking (with a 5 minute warm up and cool down walk) to a total of 20 minutes. There is a guide to doing the programme in the pinned posts.
No I followed the app, I meant that I was able to do the 60 second runs up to the half way point but then had to walk the rest of the way! If I’d ran the whole 30 minutes I would definitely by lying unconscious somewhere🤣
Phew. Read the guide, slow right down and maybe repeat this one until you nail it. Alternatively aim to build on what you have done this time by increasing the 60 secs one by one. It is your programme so tweak it as you need to.
Obviously it is harder, but lots of other people carrying extra weight have got through this programme and age is on your side. Good luck
Hi Erin - wow confused me too! 🙈 Dont worry at all - I was exactly the same and i thought God Jane it’s only a minute but when you’re starting from scratch it’s long enough! I’m on week 5 now and I’m loving the app...
wait- before I go any further I just need to say you’ve done the hardest bit which is actually deciding to do it and heading out for your first run! 🏃🏽♀️👏👏 WELL DONE! Seriously! I can remember the moment so well.
I’m a lot older than you (60) so proves it can work for anyone... if you need to stay on week 1 for another week do it! Everyone’s journey is different but I’ve found this place such great support.. everyone gives you great messages to encourage #inittogether
the sense of achievement you will get even after running week 1 for the minutes is so good and we will be here to cheer you on and support you.
Little steps will get you there and each week is a little step!
Hi Erin. I’m 52 and approx 3 stone overweight. It’s absolutely FANTASTIC that you have made the commitment to sign up to the programme and to actually get started, which I admit completely took me about 4 weeks from downloading the app to actually doing the first run. I’m not an expert as I’m only on week 3 myself, but as one newbie to another, don’t beat yourself up. Praise yourself for all the positives you’ve achieved. I don’t know what the experts would advise, but you can redo day 1 over until you achieve it. Stick with it, you’re on the road to a better you xxxxxxx
You’re not a failure because you are out there doing it! I found it hard at first, but realised I was trying to go way too fast for me....not fast for everyone else 🤪 Slow down and just concentrate on keeping moving. Good luck 👍🏻
Well done on starting 🙌 just take it nice and slow.. look up Japanese jogging as that shows the speed. I think the first week is one of the hardest as for me running didn’t come naturally. Keep at it and keep posting / getting tips on this group it’s amazing. Hydration is important too especially the day before .. 2.5-3l .. that helps. Well done and be proud you started 😊
Exciting, seems week 5 run 3 is the one everyone talks about and faces with trepidation but ... they all conquer it ... 👏👏 and I’m Japanese jogging too 🏃🏽♀️
Hi, you have ten stone to lose? Wow!!! I’ve just lost five with two more to go. I found this program by chance. I love it. The fact that you started the run is a massive achievement. A bit at a time. You can try again as many times as you like. Come on, don’t leave it. Keep going. You’ll regret it if you don’t.
I do indeed, last week I forced myself to step on the scales and am just under 22 stone (I can’t believe I’ve just typed that let alone say it out loud!) I am however pretty tall so it distributes itself around my body to make it look like I weigh less. I’m shocked at how many people have commented under this post and how lovely everyone is, I am definitely feeling a lot better about myself!
I love your honesty Erin - and from memory I was pooped after about 3 on week 1 so celebrate the fact you’ve even started... it’s a fab commitment - I’m chuffed for you cos I know what’s following and I know you will do it x
You did half the runs which is good! A lot of people start by walking the 30 minutes and build up to runs.
Slow and steady - I pace with a tortoise; not joking! I’m about to head out to start week 2, so early days for me too. 🐢
Remember it’s your own journey to fitness/running, so do it at your pace not anyone else’s - you are what counts.
Try alternating runs then you’ll have a better recovery time between. (3 runs instead of 7) You could build up the runs from there to 7.
You’re going to do great because you’ve already asked for help which is vital. I’m sure others with more experience are going to give you some ‘proper’ advice on here soon too.
For today be happy you started and achieved some short runs - it’s a good day today. 😁
Hi Erin, I did complete my first run but it was extremely difficult. Alot sbout running is the mental aspect besides having injuries. Through this program you will hit "the wall" bit you just beed to push through it. If I were you, I would set a goal for this week as your runs to make it through the first run, then next week once you have cracked the first run, start it sll from the beginning and work your way up. After reading alot of posts its not really sbout distance, even though the name is a bit vague, its about continually running for 30 minutes. All people vary with their final distance achieved at the end but if you push yourself and follow the program you can do it!!
Hi Erin how are you getting on? Have you achieved any goals you set for yourself. I've just completed C25K and I feel awesome. Keep going and remember in this plan it's tough but with the way they do ot, its not your body its your mind, keep strong and keep going!!
Hi Erin in my opinion you've already done the hardest part by starting the program x trust in it and you will be fine ! i couldn't complete the first run and had to do the first week twice. you just need to keep going x the hardest part is getting out of the house . well done you ! xxx
Hi Erin, I struggled to hit 60 seconds my first week too, so I did it twice. I've just done my first run of week 4 and I can keep going for 5 minutes! You can do it too 💪🏃♀️
Hi Erin, you WILL get there. However why not spend first 2 weeks waking fast none stop for the entire duration (30min), just walking, brisk walk all tge way through, every day, then start ct5c! Im on week 3 and ive changed my eating habits too. Ditching all the rubbish i used to eat.... good luck
Well done Sabrina 👏👏 - I’m fairly new to this too.. On week 5 and I’ve made slight tweaks to my diet ( I’m not as good as you)... still have some treats but they are getting less as I gain more commitment to the plan 👍
I think changing diet and ways of eating is tough so decided to embed this first and have noticed it’s spurring me on to make the necessary changes in my diet x
Hi Erin, congratulations on starting c25k. I found it difficult to start with but I realised it was my breathing. The faster I ran, the quicker my breathing got, which made me out of breath. I started breathing in and counting to 2 in my head, then breathing out for 2. This helped get my breathing into a steady rhythm. It also put my focus to something else and before I knew it I had finished my run. Don’t be disheartened. You can do it, and don’t feel bad it you have to repeat a few days. I had to repeat a few, but got there eventually. Good luck xx
Hi Erin, you are not a failure. Just get out there and try again. Make sure you keep it slow, slower than a 🐌 if needs be and you drink loads of water the day before. You can do this 💪💪💪💪💪💪
The first weeks are really challenging and I certainly felt caught out because I thought how hard could running for 60 seconds be?!
You've got lots of great advice here, and what I used to remind my self is that I was improving myself bit by bit and anything is better than not trying at all!
If you're hoping for weight loss I would try and measure yourself now and then track that as I've found I haven't actually lost many pounds but I've definitely lost inches.
Today is (hopefully) my graduation run and I really struggled at the start and can't believe I'm here, you can definitely get here too xx
I remember the excitement of starting - best advice I was given?.... go slow... pace yourself... your stamina and leg strength will build as the weeks progress!
I’m proud of you and you should be dead proud of yourself too.. don’t get disheartened 💕
Hi Erin, well done for getting out there in the first place, in my mind that was the hardest bit.
I'm a big bloke I was 23st in week 1, and I have just finished week three, but like you I really really struggled with my first run. I had to stop after about 40 seconds of run three, I was going to quit there and then, but managed to convince myself to try the next runs, but slower, thats what I did, and I completed W1 four days later.
What I would say is that you need to look at each week as R1 Struggle, R2 Better, R3 Smashed it! You are supposed to improve each time you run.
Look after your body, let it rest and repair and drink plenty.
It is a bit tough to start off. Keep it really slow. You’ll build up quicker than you think but just drink water and keep it slow. When you think you are slow, slow down a bit more. Speed comes later!
If you can do netball then you have the fitness in you. Its just your body adjusting to getting back and different technique with muscles being used etc
If you get sore knees do some squats now at home and other strengthening on your non run day. That really helps!
I found it pretty tough too. I'm 62, very unfit just now and am shielding with poorly controlled asthma. Haven't run for about 30 years!! I had to walk the last 60 second run, but other than that just managed. Although 'run' is perhaps a euphemism for the shuffling jog I was doing lol.
Potential problems for me are knee pain from an old injury and hip pain from age and general poor fitness, but doing gentle yoga stretching today to hope I can take on tomorrow's run.
Though this time I'll be out at 6am or earlier as there were too many people about who didn't keep their distance.
Good luck, keep going and remember anything you achieve is better than sitting on the sofa!
I’ve noticed a few comments about diet? May I say, I’m T2 diabetic. Diagnosed 23yrs ago. Only last year did things change for me to a new dietary regimen. My GP was thinking outside of the box. Away from the usual guidelines. He referred me to the X-pert program. The knowledge I gained has so very much empowered me. Now I practice LCHF bordering on Keto. Almost off meds. Down from 11 tabs per day. The secret really is, cut sugar out.
This program, C25K is my way of enhancing my diet and to get fit.
Well done for starting. As you go on, you should aim to finish each running segment feeling like you could carry on. So... nice and easy, nice and relaxed. Your breathing is not strained at all. You can talk quite comfortably - a 'conversational' or 'chatty' pace. Feeling like it's almost no effort at all.
Hi Erin! Well done on getting started, I struggled in the beginning and repeated the runs until I was happy I could do it before I felt brave enough to move on! I’m about 4 stone overweight, dodgy knee and have hyper mobility - I have to run in the evening as I would dislocate my entire body if I ran in the morning due to my muscles being too relaxed 😂😂 I am doing my final run this evening to graduate- still cannot believe I’ve got this far! Slow it right down and just take it at your own pace, this is a great place to ask any questions as everyone is so helpful and so many have already experienced what you are going through!
Don’t worry I was the same and tbh I think that first run is one of the hardest I did -I thought I had asthma my breathing was so laboured and I couldn’t move or speak for about an hour after. And I didn’t complete it either!!
I’ve ended up doing extra runs at each level. In fact I did three at week four and have now gone back to week three again as I found it so hard.
I just keep telling myself even if I don’t complete it, if I keep going at any level it’s doing me good. I’ve run for 5minutes without stopping three time’s now which I never thought I would be able to do. Take it at your own pace for progressing through the weeks but try and just keep getting out there. Well done
Hi, and welcome. Great on you for starting the journey. You'll soon see your endurance and recovery increase as you up the exercise. Its just a matter of slow and steady. take your time and if you only run for 3 x 1 minute the 1st few times then thats fine, just push yourself a little more each time until you complete the runs 3 times and move on or repeat the week. It's just about building stamina and getting your body used to the exercise. A friend of mine who did this programme a few years ago (now runs 3 or 4 times a week and 15k plus some weekends) really struggled at the start, she told me she repeated week 1 2 & 3 twice each and then repeated week 5 I think. - She gave me lots of advice about getting your body used to breathing and taking in air to help running - your heart needs to get used to the new job your asking it to do.
Best of Luck and stick with it Girl - You Can Do it.
I’ve just completed week 5 run 3, the only other run as daunting and hard as that was week 1 run 1. I went way too fast thinking ah it’s only 60 seconds, I can “get through” that but I was beet red, absolutely knackered and wondered what the hell I had signed up to. I look back now and think doh, I had completely the wrong thinking behind it. It’s not 60 seconds running, then walking then running etc. It’s actually a very well designed course that is about the intervals and teachings than anything. Don’t worry about the run part, go slow, then go slower and focus on breathing, posture etc more than the running. Stick on some upbeat music and focus it being half an hour of a lesson rather than a “run”. I appreciate I’ve waffled on but you can do this, if you do it your way and lower your expectations. I struggled to run 60 seconds and yesterday I ran 20 minutes! Admittedly I cried my heart out at the end but that was with shock and pride!
I now just need to listen to my own advice to complete the course ha ha!!
Inspiring for me a newby. Thanks. Oh, and I listen to Chillstep music because the tracks are an hour plus each usually. And the beat is constant throughout. Easy for the brisk walking. 👍
I completed mine but was literally lucky it didn't finish me, no joke. Sheer bullheaded stubbornness and pride wouldn't allow me to stop - and I certainly don't recommend anyone follow my example.
I was literally blue in the face at the end and barely managed to stop the passerby when she was trying to phone 911 for the Paramedics ( and that was the second stupid thing I did that I was lucky to get away with)
Consider having a Doctor check you out to ensure there is no hidden problem. I got lucky, I did get a checkout when I started thinking about trying a Marathon later this year, and found out one of my heart chambers is less than perfect, it helps explain a few things but doesn't mean I have to quit running - I just have to accommodate it.
Take it really slow and easy. If you can't run all the sections, just keep walking. You will build up stamina and eventually will be able to run them.
I always say if there was a contest here for "Most Unlikely to have ever graduated" the competition would be stiff indeed - if we had thought we could run, we'd never have felt the need for a programme like this after all
Read the beginner posts of graduates - I think you'll find you are definitely not "unique" here
Take it slow, steady - and enjoyable on at least some level. Forget about 5k in 30 minutes in nine weeks, less than ten percent graduate with that. It took me about four months to get to where I could run nonstop for 30 minutes
This is my forth attempt at C35K now and remember how tough that first ever run was of 60 seconds. Like you said it doesn’t sound a lot but when running is new and your not a runner it’s not the easiest thing to do. What you have done though is incredible. You have got of your couch and are doing it. You ran for four minutes, last week you didn’t. You did amazing and have no doubt you will continue on your journey and succeed
You can do this, you mustn’t run it’s a jog that you are aiming for. I started out jogging slower than I walk. Give yourself a chance. I was 6.5 stone overweight but am now eating well and exercising and have lost 1.5 stone.
You may want to look at the Strength and Flex program. It’s really good to do alongside the C25k and gets you in the habit of exercising a little most days. It also helps to prevent injury. Cannot recommend it enough. It has differentiation included for harder or easier options. I did it in my tiny living room and used the balcony outside my front door for a shoulder height bar. There are five weeks of podcasts and you can repeat weeks if you want/need to.
Please don't feel like a failure, you got yourself out there & I know for me that was an acheivement in itself. I have just completed my first week and feel very proud but very surprised too! I am literally doing the slow jog (from the video) each 60 seconds and gently reminding myself this is my run at my pace, no competion and each time I do the 60 seconds is an acheivement for me. Keep going Erin, be gentle on yourself and have teeny tiny goals, if I can do it really anyone can😆😍
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Read the guide, slow right down and maybe repeat this one until you nail it. Alternatively aim to build on what you have done this time by increasing the 60 secs one by one. It is your programme so tweak it as you need to. 
Week 9 Run 2 - Couldn’t finish 
Just finished my first C25k Run! (W1R1)
Week 3r3 First run for a week!
W1R1 the first time I have run since school
First Run!
