Just attempted run 1

[Dog68]

I have just attempted run 1. I found when doing the 60 second jog I was unable to do it I managed about 18 seconds. By the end two sets I was able to do 15 seconds break then last 15 seconds in the 60 second set. I suppose what I am asking is this ok and given time it should improve?

[Gannet1 Graduate]

You’re off the couch and away! 😄👍 This is more than OK, this is the start of a wonderful adventure! Well done for posting on the forum immediately, keep posting, you’ll get so much support and great advice. Also, please, please, if you do nothing else, check out Japanese Slow Running on YouTube. It’s a short video that is a game changer! This is how most of us run. 👍 It means you have the energy to enjoy it! Everything else comes later and naturally, as you progress! Welcome, will look forward to reading about your progress! 😊🏃‍♀️🐢

[Dog68 in reply to Gannet1]

Thank you. I will check out Japanese Slow Running on YouTube. Thank you again for your support

[Jools2020 Graduate]

Well done for getting out there and starting the programme! It’s magic, you know. 😀

If you are anything like most of us, you will have set off far too quickly! Slow, slow down. You are meant to be able to hold a conversation without gasping! Once you have slowed right down (and you can’t run too slowly) you will find it much easier. The programme will gradually build your stamina and endurance and you will whiz through the weeks.

I suggest you have your rest day and then do the same run again. Slowly. You need to be able to complete the run sections without stopping before you can move on. Let us know how you get on! 😀 🏃‍♀️🏃‍♀️🏃‍♀️

[Dog68 in reply to Jools2020]

Thank you. I have decided to go again Thursday

[Jools2020 Graduate in reply to Dog68]

Excellent! Good luck. You’ve got 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.

Repeat any session that you do not fully complete, but slow down.

Remember it is a training plan building your stamina, not a check box exercise.

Enjoy your journey.

[Dog68 in reply to IannodaTruffe]

Thank you

[Maz1103 Graduate]

You are already better than everyone who is doing nothing!! I thought I would vomit after my first 60 seconds. Tomorrow I do w8r2. Keep going, run at snail pace and it will work. Good luck!

[Dog68 in reply to Maz1103]

Well done and thank you

[Fitternotfatter2020]

You’ve already taken the first step so Well Done, this in itself is an achievement! Go at your own pace, as long as you’re moving you’re doing more than most! You’ve got this!! I repeated week a few times until I felt comfortable jogging for 60 seconds at a time.

Good Luck!!

[Dog68 in reply to Fitternotfatter2020]

Thank you

[chunkypie Graduate]

Well done for starting. My first week was the same, couldn't do 60 seconds and thought this is ridiculous I'm never going to do this. 7 weeks later and ive Just run my first 25minutes and 3.5km. You will be so pleased when you complete that first target. You will learn so much every week you run, tips & tricks to make your runs better. Stick with it, run at your own pace and enjoy it 👍

[Dog68 in reply to chunkypie]

That is How I felt that I will not be able to do it thank you for the encouragement

[John_W Graduate Ambassador]

You should be going slow enough to enable you to JOG (yes JOG) 60 seconds, then walk for 60 seconds and then repeat that cycle 7 more times.

You must have been going very quickly if you could only go for 15 seconds at a time.

Have you got any limiting medical conditions? Serious condition. If not, then this video should help you with your pace:

youtube.com/results?search_...

[Dog68 in reply to John_W]

Thank you I will watch it

[Preserved_Moose]

It definitely gets better. First time I tried this I really struggled with the first few runs and had to cheat a bit with extended walking breaks, but once you find a rhythm that works for you you’ll find you settle into it pretty quickly.

[Dog68 in reply to Preserved_Moose]

Thank you

[Irish-John Graduate]

We all have those days believe me It's just being human - machines either work "right" or they don't, people can vary in performance from one day to the next

Last year I did a ten k without any trouble, a week or so later I didn't make it one lap (7/10ths of a mile) around the park. It just wasn't going to happen for some unknown reason

As you get fitter and more experienced, those "what theheck?" runs won't happen as often, but some days the Running gods just get cantankerous and the run will be a walk

You're doing fine, no worries

[Dog68 in reply to Irish-John]

Thank you

[Irish-John Graduate in reply to Dog68]

Read the begginer posts of graduates - we did this programme because we really "could never run". Otherwise, we wouldn't have needed it I honestly thought I would never make anything like a non-stop mile four years ago, but the programme really works and to date I have a few half marathons under my belt and am going to give a full marathon a shot before years end. It really works, just take it slow and steady - less than ten percent (we did a few surveys here) graduate in the time with 5k anyway, and right now for you it's about building up stamina very incrementally, speed/distance will come later

[Dog68 in reply to Irish-John]

Thank you for the encouragement. I will look at the beginner posts. I have had so much support through this one post it has made me not give up

[Irish-John Graduate in reply to Dog68]

I look forward with confidence to reading your "I did it! I graduated!" post D.

[SueAppleRun Graduate]

Of course you will improve our first run nearly killed us and a year later we just run and run

Slow is the key here

Good luck and have fun

[Dog68 in reply to SueAppleRun]

Thank you

[Birdlady64 Graduate]

Congratulations on getting started and welcome to the forum.🥳👏

Post on here for help, advice or just to boast about your progress. And you will progress believe me.

This plan is awesome and will build your stamina and strength run by run.

There is no such thing as too slow.

I learned the hard way by trying to actually run the runs when I started and managed to strain a calf muscle on run 2 of week 1.

That cost me 2 weeks out.

Think slow jog and then slow down some more... and then even more.

Your walks may well be faster than your runs - mine were at the start.

Enjoy your c25k journey

[Dog68 in reply to Birdlady64]

Thank you I will keep that in mind

[Couchphoenix Graduate]

It’s your first run, it’s a tough ask of your body if you haven’t exercised for a while, you did fine, the most important thing is that you’ve got out there completed it and made a start. You can always repeat these runs if you want until you feel comfortable to move on. Well done Dog68 👍

[Dog68 in reply to Couchphoenix]

Thank you