W1R1 Done...Almost Perfectly: So I just... - Couch to 5K

Couch to 5K

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W1R1 Done...Almost Perfectly


So I just completed W1R1 and I'm feeling great! I had to take a five minute break, as my chest felt like it was going to explode, felt sick etc, think I left it too close to when I'd eaten. But I did it. I walked the second-to-last run thinking I had loads left and couldn't do it, then I heard 'this is the final run now, give it your all' so I ran the final one. 7 minutes ran out of 35 (including the 5 min break).

Hope everyone starting now has had a positive time of it. I'm kicking myself I only had two runs left when I had to give up and have a break, but I only missed one overall. For an out-of-shape smoker (3-5 a day from 20, I've been vaping for two weeks now) I think I've done okay.

14 Replies

Well done! I found the first one the hardest of the interval training. 👍


Well done 👍 main thing is you got off the couch, got out there and made a great start...be patient, jog nice and slowly and you’re fitness and stamina will soon increase...oh and make sure you’ve got a good playlist to listen to....I use The Rocky Story amongst others, which has tracks from the Rocky Movies (clue was in the title 😂) it’s ideal for running....Good Luck with your journey 👍


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.

make sure that you complete each session fully before moving on........every repeat makes you stronger.

Enjoy your journey.


Welcome 😊


Aww well done! 👏👏👏

Sounds like you are making a few life changes!.. this plan is magical!..

I couldn’t run for 60 seconds week 1 but the plan nurtures you ...

I’m on week 8 now... don’t know HOW it works... it just does!

You will love the sense of achievement and the people on here are fab!.. we have such fun..


Welcome 😀

Well done. Keep going. You are out there, that’s what matters. 🙂

Well done!

Well done, thsts ace!


I had stopped smoking 4 months before I started this program. Ashamed to have been chugging away for 40 years. Only a health scare made me quit. I do still vape.

Your lungs will be compromised as a result of the smoking so take it easy.

Try and cut out the cigs altogether if you can.

Good luck with the journey. Stick at it and you will be amazed at the results.

If it acts as some encouragement I repeated the first week three times before I ventured onto the second week. I couldn't run for 60 secs the first time but kept trying and felt great and still do feel great 8 weeks later. I am still only repeating week two several times, and keep repeating the second half of the run too so I'm running/walking further every time but only 90 secs at a time. I'm 74 tomorrow!! and I am absolutely seeing a massive list of benefits. Just take your time BUT stick at it and those gradual improvements will just grow and grow. Well done.

I’m Encouraged by that! I was despondent after failing yesterday on run3/w2. I’m 71 and overweight. Live in a very hilly area too. No flat roads. Will try again tomorrow.

Don't forget your rest days are really important. I run every third day as opposed to every second day. I tried every other day and found it too hard. I may get to try again in a week or two. Key is stick at it and be flexible. You're not in the SAS ha ha.


You’ve done more than ok! Believe me! Good for you trying to quit smoking.... i stopped 6 months ago and its the best thing ive ever done, quit smoking and starting this ct5k! Yes do not eat anything 2-3h before running. I often did repeat runs before moving on. Today i ran W6R2, im not in competition with anyone so repeat the run before moving on if you struggled..... everyone does. Good luck

Spot on

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