Hey everyone,
So I completed week 1! (yay!) I just wanted to ask more about week 2 and the weeks ahead. The thought of running for 90 seconds straight is a bit unnerving. I just wanted to ask if anyone else found/finds the increases of time a challenge or by completing the first week does it just come naturally? Maybe fitness improves in each run of that week?
Hi Jordan. First of all, how old are and do you know how fast you're going when you JOG?
Hiya, I'm 25 and not too sure how fast but in W1R1 I over did it so I've reduced that so it's more sustainable. Was thinking of getting a fitbit or something, would a device like this help with tracking speed etc?
So, a young bloke then! This means that jogging, proper jogging, might seem an alien concept to you, especially, if you're the gym-type (which you might not be of course).
Yes, jogging! So this C25k lark ... as evidenced by your W1R1 last week, you probably have a pre-conceived idea of what 'running' should look and feel like, yes? Maybe a hangover from school days.
Anyways, FORGET all that.
The best and safest way to proceed is go slowly, very slowly. Nice and gentle. Running is hard - all the impact you see and you body might not be used to impact forces.
So... try and go at a pace that feels like you're not putting in any effort at all - sounds odd but it works. It works very effectively. So you're NOT doing a 'workout', getting sweaty, breathless, pushing yourself. No, no, no.
Imagine being able to jog 30 minutes continuously and finishing feeling like you could do it all again...
As for Fitbit - forget it - they're not very good for running. Look at the cheaper Garmins instead - the Forerunner 35 or 45.
Nah not a gym buff at all. I go walks a lot though, but I have like zero muscle mass! So I am hoping to get my fitness levels up by doing this first and then go from there!
Thanks so much for the tip, my last run of week run was yesterday and I was thinking about it today and worried that my jogging was maybe a bit too slow. So that's reassuring. I already feel progress this week with my ability to keep a steady pace and not push myself and get breathless and achy (like my first run!)
Thanks for the advice, I'll not bother with the fitbit then and look at my options!
And yes, fitness ACCUMULATES with every run you do.
Week 1 - gentle enough to do from the 'couch'
Week 2 - you have fitness from Week 1.
Week 3 - you have Weeks 1 and 2 in the bank.
Week 4 - another step up but you have fitness accumulated from W1, 2, and 3.
This is how any progressive exercise program works - and it's a MENTAL test, not a physical one. That's because it's designed to be done by almost anyone. The key is whether you have the confidence and determination to see it through.
Mantra for you: every run you do prepares you for the next one.
Remember that.
Here's a video for you:
youtube.com/watch?v=kQ5wQ5N...
and this
youtube.com/watch?v=ep3vRgO...
Thank you so much for your detailed and in depth reply. I've gave me that boost of confidence to tackle the week(s) ahead!
In W1 you run for 8 minutes and brisk walk for 20.5 minutes.
In W2 you run for 9 minutes and brisk walk for 20 minutes .
If you are running at the easy conversational pace recommended in the guide to the plan, then you are unlikely to have any problems moving forward.
Each week prepares you for the next.
This post about mental approach may help healthunlocked.com/couchto5...
Believe and you will achieve.
Thank you so much and thanks for sharing that post!
I found the prospect rather daunting but I've just done W2 R1. Not as bad as I had feared. NB I am 'walking' this because I have terrible arthritis.
We started too fast and ended each minute of running gasping for breath, nearly 2 years later we can run for almost 2 hours at a gentle slow pace and are mid sixties, i see you’ve had lots of good advice so just wish you luck in your running journey, you will become fitter and happier and build some muscle too
2 hours... Brilliant progress!! So impressive 
I remember you from 2 years ago btw.
Thanks, almost 2 hours, but could have walked for longer after the run was over
That's fantastic progress! That's why I want to stick with it! It seems with everyone's experience is just to take it easy, persist and results will follow. Thanks very much for your reply
And it becomes very addictive
I wish I had done this at 25. But in those days we had to time ourselves with sundials.
Oh listen I get it 100%, I couldn’t do this without the app or something to tell me when the time slots were done. That’s why I love the app!
I've just completed W2R1 yesterday (on the treadmill) in terms of pace I set the treadmill to 3 mph for the "brisk walk" and depending on how I feel between 5-5.5 mph for the "run" intervals (I have the treadmill set at a 2% incline too).
This will be the third time I've done the c25k program over the years, I've had break of almost 2 years now due to some surgery I had as a result of exercising too hard at a bootcamp session and the recovery taking a lot longer than expected.
Believe me, the first time you complete the 8 minute run you'll feel amazed at yourself! That for me has always been the point in my mind where the thought "I can do this" comes in!
Good luck Jordan!
Thanks Gavin! Can't wait to get out today to do my W2R1
No worries! I have just this minute completed W2R3!
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