Just completed first week

I’ve just finished week one, and I’m hoping that it’s going to get easier. What’s week two?

[IannodaTruffe Mentor]

Welcome to the forum and well done on getting started.

When you can run for 30 minutes in a few weeks time, the early weeks will seem very easy.

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.

[Crazyrocheter Graduate in reply to IannodaTruffe]

Iannoda truffe could u link the slow pace video please ? I found it really helpful ,i think its something everyone should see when starting this program

[AlMorr Ambassador Graduate]

Congratulations on completing week 1 of C25K, you ask "What's week two" my advice to you and anyone is not to 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.

[Crazyrocheter Graduate]

Well done! W1r1 I nearly didn't finish :/ I don't know why but I found w1r2 an r3 so much easier than the 1st one ,as u prob been told a slow pace "conversational pace" is the best thing u can do! ,if uve done w1r1 concentrate 9n the fact uve managed it and don't worry about the next run just do it ,good luck!

[Skyblueandblack Graduate]

The hardest run for many of of us was getting off the couch and doing W1R1. Well done you've finished that week.

While I've still to do 6 more runs to compIete C25K. I'm 65 and hadn't run for over thirty years before I began C25K.

I certainly can't run at anything like the speed I could when I was in my 20s or early 30s. But now I can currently run for 25 minutes non-stop without becoming exhausted, which is something I certainly couldn't do when I started at week one.

[Hidden]

I’m just wondering if it’s more than a 60 second run. I’m just don’t want to be overwhelmed, it’s quite hilly where I am. I’ll give it a try but I may just repeat wk one again

[Skyblueandblack Graduate in reply to Hidden]

Week two is 6 x 90seconds instead of the 8 x 60s you've just done. But W2 does give you 2 minute breaks between runs. The next week always looks daunting. But like you I 'gave them a try' and touvch wood. I've not repeated any earlier week because the following week was to hard.

Good luck.

[Shirley-W Graduate in reply to Hidden]

Hi Chantaje. I'm not a natural runner by any means and felt exactly like that (still do!) and I also live in a hilly area. Each week beginning I start with the thought, "how on earth am I going to manage that?". Just take it slowly! Sometimes my "run" is barely more than a walk. Also, repeat as many weeks as you like... It's not about completing it as soon as possible, it's about keeping moving! Good luck, and well done. Xxxx

[ByJune in reply to Hidden]

Focus on your achievement not on the runs ahead - that will keep you motivated. I’m just repeating week 5 because I don’t think I’m ready for week 6but look back to week 1 and see how far I have come in that space of time...stick with it!

[phillybops8]

It does!! Im about to start week 6, it definitely works, well done!

[runrun12345 Graduate]

OMG this post has reminded me of the early days when I prayed for the walking time to be able to breathe again🤣 I did look ahead because like you I needed to know what I was expected of me and it worked for me. Good luck and keep at it you have done the hardest part and moved from the couch and out of the front door 🏃‍♀️

[DylanTheRabbit Graduate]

Hello Chantaje, yes it does become easier, not because the runs get shorter but because you will learn to pace yourself and gradually get fitter.

I did the first couple of weeks before I found this forum and read all the helpful advice about just how slow to go.

While you are running check whether you can talk properly out loud. If you can't, slow down even if you end up jogging slower than your brisk walk.

If you've completed week 1 then you are definitely ready to attempt week 2. You won't know unless you try so I wouldn't recommend repeating runs you've already completed.

Here's a link to the slow running video that I saw on this forum and really made the penny drop for me... I hope the link works, if not search YouTube for Japanese slow running.

Happy running

youtu.be/9L2b2khySLE(Not working as expected?)

[newbie-nick Graduate]

CONGRATULATIONS🍾 As others have said, getting out of the door for the first run is the hardest part, and you have done that.I'm not going to lie and say that you won't have harder runs, or that at times you will think that you can't do it, BUT YOU CAN. Just remember, we have all been where you are; we have all had wobbles and doubts, but we have faced those and come out the other side - just as you will.

Slow and steady is what is needed. Always go at a pace where you can/could hold a conversation. If you can't, you are going too fast, as all of us have done at times. Repeating runs or weeks is perfectly acceptable, and remember that C25K isn't a race to W9R3. A lady on here a few weeks ago posted that she has just graduated after 29 weeks!

Your running speed and weeks to complete are really not important. What is, however, is the time you are running for. Yes, some weeks look a little daunting, but if you take it steadily you will get there.

Good luck, and whatever else you do, keep us up-to-date on your progress.

Finally, do ask us any questions, however silly or basic it may seem, We have all been there too and wondered this or that, thinking it is just too basic and simple, but DO ASK. We will never make fun or laugh, we will only ever help and support.

[ByJune in reply to newbie-nick]

Just read your post. So motivating! Thanks

[MJCAld Graduate]

Hi, I started the plan in July and had never run before. I was 49, overweight, unfit and anti running.... Week 1 was doable because I made sure that all of the running sections were either on the flat or, preferably, downhill! Like you, I couldn’t see how I was going to stay the course and considered repeating. However, I kept planning my routes carefully, even turning round during walking or running sections so that I never had to run uphill. Eventually I managed to run small bits of uphill but always kept it on my head that I could turn around if it got too tough and go back downhill. I graduated in October and have run every other day, without fail, since, and have today run over 10 miles with an elevation gain of 158 metres. YOU CAN DO IT. One more thing - in my mind, slow running is better than walking and it is true that running slowly eventually makes you run faster! Good luck.