W1R3 done!!!: long post. ignore if you don't... - Couch to 5K

Couch to 5K

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W1R3 done!!!


long post. ignore if you don't have the energy to read after a run! i can't believe i did it, however slow... (verrrrrrrry slow) i just cannot believe i did that... though i may be overdoing it cos as i said, i am half dead on run 1 then i go on... and on... i finished today once more thinking 'i am going to have to quit this programme cos i am just not up to it, it is for people fitter than me' and put another sad face into the app... now i am here after a shower feeling amazed i did it. i don't think i do it very well, but i did it. and jo whiley is better than sara millican (who i adore, sorry sara) cos she sounds like she really has done it and sympathises with us! theres a line in my happy mondays album which i listen to on my 'runs' that goes 'coulda gone twenty miles or more...' and i shout 'shut. up. ' hahahahahahaha. the question remains, if i can hardly do week 1, how on earth am i going to do week 2? i am going to employ all mental strategies for this. i am already doing the warm up and stretches after... i think i am doing all the right things, but i think next week will exclude me from the programme or at least see me having to repeat it a million times... i am not injured in any way.... not at all... its my legs!....they feel like boulders...to jog with them is such a slog... i thought today at one point, am i jogging or walking fast? but i think i was jogging cos it was such a nightmare! i am committed to this malarky, i love it, i am excited about it, i love the fact that i have been so welcomed on the forum though i post so much, i love it all...i just don't know if my body will carry me an extra thirty seconds...i know that sounds like a wimp and i want to be rocky but, as i was telling my boyfriend today, that's how i really feel. i am not leaving i am just still worried i can't go the distance (i love that song from disney's hercules) though he says 'i CAN go the distance.' x

50 Replies

You’ve done brilliantly- well done- that’s week 1 completed! Be proud of your achievement! 👍🏻👍🏻

thanks dear bambi (i love 'bambi' but it makes me howl with tears!) you on the other hand, don't ! x

Hi, you’ve done your 3 runs for this week so you’ve proved to yourself that you can do it already!🙂👍

We all felt like you do when we started - it seems like such a long time to run😳 But you’re following the program and it’s designed for everyone. You can do this!

thanks to you, as ever, david x

'We all felt like you do when we started' i love that sentence!


You need to catch your breath! You've run out of capital letters. 😉

oh yes i have haven't i ... i've been warming down and levelling out for 1 1/2 hours now...i hope it gets less time!


Week 2 you'll find it a breeze, are you taking two rest days and running Monday? I used the run Monday, Wednesday and Friday schedule 👍

yeah me too. exactly that x


Well done for completing Week 1! You should be very proud of yourself. 👏👏👏🏃‍♀️🏃‍♀️🏃‍♀️👍

It sounds like you are running slowly, just continue with that, and you should see the back of Week 2 soon enough!

Heavy legs could be a symptom of not drinking enough water the day before a run. Good luck with Week 2! 🤞😀🏃‍♀️

thanks for the tip jools. always there with something helpful to say. i appreciate it !

proud of myself? i dunno about that but i am AMAZED! just staggered.

i just saw this : 'For the runs in Week 2, you will begin with a brisk 5-minute warm-up walk then you will alternate 90 seconds of running, with 2 minutes of walking, for a total of 20 minutes.' OMG.

nowsterGraduate in reply to dying-to-change

It's only another 30 seconds, and you get extra 30 seconds to recover.

And you're only doing 6 runs instead of the 8 runs you did in week 1.

(Overall, you're only running another minute in total.)

What's so scary about it?

cast your mind back... lol


Really well done 👏👏👏👏 you’ve completed W1, doesn’t that sound fabulous 👌

You will be able to do W2 because you’ve done W1 and you’re doing all the right things 👍

Enjoy a good weekends rest and drink lots of water, every day!

And be proud of yourself 😊

you're lovely, thanks for the encouragement. i said on my first post i would need a lot of encouragement but even i had no idea how much, hahahaha

is it true that week 1 is the hardest...? harder than week 2 for example?

says she, begging for the 'right' answer! lol

Jools2020Graduate in reply to dying-to-change

Yes. 😀

i thank you !

Jools2020Graduate in reply to dying-to-change

Week 2 you know what to expect. You know to take it slowly. You know to do your stretches and drink water the day before.

Yes I see...


Well done for completing week 1 👏🏻👏🏻👏🏻

Its hard at the start I know but you can do this. Every week I said to myself ‘I’ve just got through that week but I don’t know how I’m going to do next week’s runs 😬’ My friend said to me, ‘You just will’ and I did 😊 . I’m running 5ks now and getting more comfortable every time. You can do this. Just stick to the program because it works. Looking forward to your graduation post in 8 weeks time 🏃‍♀️🏅

i just cannot imagine that happening, but if it does i will jump for joy (limp for joy) haha x

‘I’ve just got through that week but I don’t know how I’m going to do next week’s runs' that's exactly what i say to myself!


Well done, you've done great, week 1 all done, will probably be a bit up and down, for next few weeks, but you'll get used to it, and will defo get this done, just follow the program, slow as poss, you'll be fine!!! 😀

you are good to me, thanks !


Congratulations on completing week 1 😁👍

And of course if you completed week 1 you ARE ready for week 2 .

Just think of it like this , week one was 8 runs , week 2 is only 6 😁

i see what you did there, cheeky! x

Instructor57Graduate in reply to dying-to-change

That's how I got through it ! 😁👍

good for you, thanks for sharing ! x


I repeated 2 runs in week 1.

It was a mental thing I realise now.

I should have trusted the programme but mostly myself.

You will be desperate to get out after 2 days rest.

BTW This might be a good time to look at some strengthening exercises. You will find good ones for legs under NHS.

Just don't overdo them.


RennurGraduate in reply to dying-to-change

Look them up now, but do them at the weekend.

oky-doke. why is it a good idea. i am sure it is but why, by the way? x

RennurGraduate in reply to dying-to-change

So your legs get stronger and make it easier on your legs while running. Overall fitness helps.

I was working in the bathroom instead today. Great way to spend leave!

Thanks for your kind reply x


Sounds like you're doing just fine! This isn't for people fitter than you, it's to get fitter. It is an exciting challenge!

Try not to think ahead, just do one run at a time.

i just went for a quick stroll and the temptation to break into a run was so great it was funny... only to run for about 20 seconds you understand, but the fact remains... haha... it MUST be addictive... (i tell you what isn't, the w2r1 challenge) x


Well done, great post....download The Rocky Story....great running music 👍 I use it all the time. Don’t worry about your speed it’s not important at this stage. You’re doing great and it sounds like you’ve already been bitten by the running bug !

i have! but i am totally flummoxed by next week... theres no way i can do more than i have struggled to do so far.... i nearly died as it is... (metaphorically speaking)... theres nothing more left in me! re the rocky story, ok will do... sounds cool :-)

CouchphoenixGraduate in reply to dying-to-change

Trust the plan ok, don’t overthink next week, set off slowly, Rocky music playing and you will do it....most important is to get your breathing into a steady rhythm, deep breath in, purse your lips slightly as you breathe out, the oxygen your taking in, is your fuel, you won’t get out of breath then as your taking in the right amount of oxygen.....come on DTC you’ve got this, I’ve every faith in you 👍

bless your heart

Hey you’ve done the hardest part ... really, getting off your chair and starting this. I’m 54 and haven’t done exercise in 30 years till now. It sounds like you’re doing all the right things just keep it slow and steady and you really will get there, I did and so did everyone else on here. We have all been where you are, after W1R1 I was laid on the floor on my back for over an hour and now I recover my breath in under a minute while still doing the the warm down walk. This plan is amazing as are all the people on here so keep going and keep opting we’re all here for you. 👏🏼👏🏼👏🏼👍👍💪😁

what a lovely post thank you x


Keep going, although your legs feel heavy you are building up your fitness. Also half the battle is that your head is telling you that you can’t do it. I definitely felt like this at the beginning so my advice is to preserve. Also would it help to run with music (you’ll still hear Jo telling you what to do). The other thing is to pace yourself, don’t worry about speed at this stage you are building up stamina and time. Good luck, wishing you success x

thanks mands... what a kind post. yes i run to the happy mondays currently, cos they give me a big old belt! i just feel i cant do it, not cos of my head but cos of my legs!

Mands50Graduate in reply to dying-to-change

You’ll get there, I promise you, keep going x

i will give it my utter bestest! x

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