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[athej]

Morning

Started today could only complete half the program is it my age 63 or just that I have never ran for over 40 years

Cheers

Alan J

[AlMorr Ambassador Graduate]

When you say "could only complete half the program" I assume that this is your second try at it, congratulations, nothing to do with age, take all the runs slowly, no hurry, you can repeat any runs or weeks if you wish to, drink plenty of water to avoid dehydration, good luck for your second attempt, no running on consecutive days as that could cause an injury, if you wish you could have two days off running, good luck.

[athej in reply to AlMorr]

No just half of first run do I try later today or start over tomorrow Alan J

[AlMorr Ambassador Graduate in reply to athej]

Start tomorrow, run the 8 one minute runs a little slower than you did the first time, if you can't run for 60 seconds, run for 30 seconds gradually increasing the running to 60 seconds, there have been many runners who have repeated week 1 many times until they are happy, then they go on to week 2, so no worry, the motto slogan of C25K is 'Slow and Steady'.

[Gwenllian1 Graduate]

I agree with al, start again tomorrow and take it really slowly. It doesn’t matter if you are running as slowly as you walk. Just take it gently, trust the programme and keep on getting out there. You can do it!

[IannodaTruffe Mentor]

Welcome to the forum and well done on getting started.

SLOW DOWN.............YES YOU CAN GO SLOWER.

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.

Enjoy your journey.

[Skyblueandblack Graduate]

I've got a few years on you and hadn't run since my late twenties either. The first few weeks were hard work, but it does get easier.There's tons of advice on here to help you get started and then proceed each week.

I know it is repeated all over the place on this forum. But don't worry about speed. Worry more about taking it slowly to avoid injury. Re-building leg muscles and strengthening the leg joints takes time in us oldies. Also make sure you do some warm up exercises before and stretching exercises after.

[Rennur Graduate]

Go slow. Al's advice is good. Do 8x30 seconds. If you can do that try to move up to 45 or 60 seconds. If you can't try again after a whole day's rest It isn't a race. Give yourself at least one day's rest in between all runs. No running on consecutive days.