W1R1 😱

[cfm200]

Just completed Week 1 Run 1 and wow I am busted lol. Sort of dreading Run 2 now but I know it won’t be long before I’m enjoying it. Whats everyone else’s experience starting C25K?

[John_W Graduate]

Well done for starting.

Watch these - might help as you move forward through the program:

youtube.com/watch?v=9L2b2kh...(Not working as expected?)

youtube.com/watch?v=kQ5wQ5N...(Not working as expected?)

[cfm200 Graduate in reply to John_W]

Thank you! I will check them out

[AlMorr Ambassador Graduate]

Congratulations on starting C25K with run 1 of week 1 and welcome to the forum, many people find that run the hardest run of the whole program, take all the runs slowly, you can repeat any runs or week's if you wish to, drink plenty of water to avoid dehydration, no running on consecutive days as that could cause a injury, a little tip, don't look ahead at future weeks or runs, wait for the instructions from your coach before you run, good luck for your running journey with C25K, if you wish you can report your progress on this forum

[cfm200 Graduate in reply to AlMorr]

Thank you for the support and the helpful tips!

[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.

Check out the link in the guide to the post about mental approach, it may help.

Enjoy your journey.

[cfm200 Graduate in reply to IannodaTruffe]

Thank you 👍👍

[TytoAndy]

Hi well done ! I started today also

[cfm200 Graduate in reply to TytoAndy]

Brilliant, hope you enjoyed yourself!

[middleagedpunk]

Well done. I'm on Wk7 and I never thought I'd get this far. The first run was the hardest, honestly. I felt more out of breath after that first minute than i do after 25 minutes now. My advice: trust the programme. Some weeks look like a massive leap forward, but just get on with it - you can do it!

[cfm200 Graduate in reply to middleagedpunk]

Thank you! Gives me a real confidence boost!

[Scottie1000 Graduate in reply to middleagedpunk]

Same for me. Week 1 and Wk 5 was worst for me. So pleased I'm on Wk 7.😸😸😸😸

[cfm200 Graduate in reply to Scottie1000]

Well done for getting this far!

[Rennur Graduate]

I started on 9 September. I graduated on 22 November. I repeated 2 runs of Week 1 and all of Week 4. Other people repeat other Weeks and some don't repeat any. Some ask if the can skip Weeks. Don't! I got to around 3.5K by the end. The programme gets you to run 30 minutes non stop. Most don't actually get to 5K by then. I have been increasing one of my runs each week after I graduated (don't do this until about 3 weeks after you graduate) and on 9 January (exactly 4 months since I started) I completed 5K. I did it again today. Both were a shade under 44 minutes so Mo Farah is not looking over his shoulder yet. The point is, not to compare yourself to others, just do your own thing at your own pace, and if you get quicker than me or others on this forum then great. If you are slower, that's great too.

I am 57 and almost 3 stone overweight, so you can do this. Enjoy yourself. But go slowly!

[cfm200 Graduate in reply to Rennur]

Thank you and well done on graduating!

[NannieJules]

Hi I started C25k on Wednesday I have my 3rd run of week one tomorrow. It is hard going for someone who hasn't run since school days but I know I will get there I'm very motivated! keep going! 👍

[cfm200 Graduate in reply to NannieJules]

Thank you and well done!

[Mikew84 Graduate]

I graduated just before Christmas so it's all still fairly fresh in the mind. It started to get easier from week 2 for me - week 1 was definitely the hardest week of all. Maybe it's a psychological thing because you know you're making progress, or maybe the physical stamina starts to build quite quickly, I'm not sure. Probably a bit of both, but for me it got easier and easier and I've done 6 consolidation runs plus 3 5k runs since I finished the programme. As others have said, it really does work.

Hope you weren't actually running on the hard shoulder of the M2, by the way!

[cfm200 Graduate in reply to Mikew84]

Thank you for the reassurance! 😂 my favourite place to run!