Thanks!: Also just completed R1 W3. 58 ex-smoker... - Couch to 5K

Couch to 5K

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Also just completed R1 W3. 58 ex-smoker, beer belly and love doing nothing, so very proud of myself. It's so tough, but reading posts from others has really encouraged me!

12 Replies

Welcome to the forum and well done on your progress.

This guide to the plan is essential reading

and includes advice on minimising impact, stretching after every run, hydration and strengthening exercises, all of which will help.

Enjoy your journey.


You've got this - so many of us have gone from doing nothing to loving running having started with the app. Just keep getting out there.

Thanks for the encouragement! Did you graduate in 9 weeks?

OverweightandunfitGraduate in reply to Rodstar

Hi yes I did although I wasn’t doing 5k during the 30 min run (many people don’t), it still takes me 48-50 mins to run 5k. Now I need to wok on speeding up!

I’m with you Rodstar!! Never understood everyone around me getting up and going to the gym before work - all of sudden have an interest in getting fit. I’ve only done W1R1 so far but I think I might be hooked 👍🏻👍🏻

Well done for getting started, this is the best place to post your runs, get encouragement and advice and generally read everyone’s progress

Thanks for the encouragement!

Hey, congrats on getting this far. You'll find as the runs get tougher it becomes all about the positive mind. Just remember, the 9 weeks is a guide,I my myself am taking longer as my body needed extra rest days once I got to the longer runs and also because I started and then the crazy heat wave hit and unless I fancied going running at 3am when it was still 24C I had to wait for it to cool lol. I'm now on week 7 and whenever I'm having a difficult run I remind myself that I could not even run for the bus without dying so everything I'm doing is more than I expected. Trust in the program, use this forum and you'll be fine.

Rodstar in reply to Pepper86

Great advice Pepper. Thanks for the input


Great progress there Rodstar! Someone wiser than me on here once wrote "as soon as you start running, you're winning, regardless of time and distance". It's a thought that got me round on the runs when I didn't fancy it so much. Good luck 👍.

Rodstar in reply to Pugwash

Wise words indeed - thanks for sharing and the encouragement

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