1st week

[2runrunru]

Just finished my 1st week. To be honest I only just managed the minute at a time jogging and a bit worried that I won't manage the minute and a half in week 2. Did anyone else feel like this and how did you get on?

[Mummycav Administrator Graduate]

Woo hoo...well done 2runrunru ...those first few runs are definitely the hardest...in fact, the hardest bit is getting your trainers on and getting out of the door...but you’ve done that now, 3 times too!!! I am almost sure that most people feel exactly like you do, I know I did, I thought someone would ring an ambulance if they saw me, it belt like my heart and lungs were trying to escape out of my chest!!! Don’t forget that it’s not only your legs that are learning to run, it’s your whole body...and it takes time...that’s why the programme is 9 weeks long..some people complete it in 9 weeks, some people, like me, take a few extra weeks, it took me a bit longer because I kept repeating certain weeks & a lot of that was confidence...in myself. If you’ve completed the first week you are more than capable of moving on to week 2....just start your runs slower than slow so that you don’t burn yourself out half way through the run...if you keep it slow and steady there’s every chance that you will soon be moving on to week 3...before you know it, your breathing will sort itself out, without you even realising...have confidence in yourself, you can do this...I know you can...we’re all cheering for you 👏🏻👏🏻👏🏻👏🏻

[2runrunru Graduate in reply to Mummycav]

Thank you Mummycav that really helps!!! I am also worried that passer bys are going to ring an ambulance for me as I must look like such a state but really want to break the cycle of wanting to get fit and healthy but just giving up when I feel I can't do it. It is encouraging to know that it can be done and its okay to repeat a week if I need to rather than give up. I do feel really good once I've completed it (and got my breath back), a sense of achievement that I really want to hold on too. Thanks for your encouragement, ill let you know how week 2 goes! 😀

[Instructor57 Graduate]

Well done on completing week 1 .And you ask does anyone else feel like you did ?

Probably everyone who's done this !

Just keep your runs slow, and keep going out of that door and you will be fine 👍

[Judybni Graduate in reply to Instructor57]

100%. Didn't know if I was wise. It's a definite journey and confidence builder. Just keep going. Each step is slightly harder but stick with it. You'll feel and see the improvement as you go and hopefully surprise yourself. Well done n keep at it!!!

[Instructor57 Graduate in reply to Judybni]

Don't really think this reply was meant for me 😁

[Judybni Graduate in reply to Instructor57]

No it's not but I was agreeing with you and adding my comment.

[Frenc Graduate]

Well done you! As Mummycav says, go slower than slow, and you’ll be absolutely fine. And you’ll have more of those senses of achievement to hold on to as well. 👍👏🏼😄

[C25Kate]

Well done!

Trust me when I say that we aaaall felt like that! Just take your time and you'll be absolutely fine. I couldn't run for 10 seconds and I've just completed the 20 minute run, the plan works so don't worry 😊

[Sandie1961 Graduate]

Absolutely everybody felt like you did. It took me a week to even do week 1 run 2 and I really wasn’t sure I’d finish, but I did. I started 3 years ago and it has really changed my life even to the point of having run a half marathon just over a year ago before lockdown 1. You’ve got this 😊

[Tasha99 Graduate]

I think everyone feels like this. Just go slow enough to get through. Each run prepares you for the next. Trust the programme.

[ChiefConehead]

Don’t worry. If you struggled I would just do the week again and again until there is no pressure. Try the next week first and if too much then go back a week and do it again. I decided not to pressurise myself and it’s actually a lot more fun

[Hedgehogs123 Graduate]

I haven't read all the other replies, but I suspect most people will say the same or similiar. I only started the Couch 2 5K last May and within the first week I was convinced that I'd never be able to run for 30 mins, it just seemed just impossible and no way would I ever achieve it.

But I graduated in July, and I now love running 10kms usually on a weekend and every other day I run about a 4km or 5km. When I first started I could never get the breathing right or my pace right, but once I completed C25K I then downloaded the consolidations apps to get used to running a certain pace and now use Nike Run Club apps- the guided runs. You'll get there, don't worry. The key is enjoy it, run sensibly, so warm up, stretch, cool down, stretch keep hydrated particulary the day before you run, if not you will feel sluggish and your legs will feel like lead!!

Happy running!!!

👍😀🏃‍♀️

[IannodaTruffe Mentor]

Welcome to the forum and well done on getting started.

You might benefit from reading this post about mental approach healthunlocked.com/couchto5...

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.

[2runrunru Graduate]

Thank you everyone, amazed at how supportive you all are!!!! All the advice has been really helpful and given me a lot of reassurance and confidence to keep going, however slow that may be!!! I'm not the best at social media but think I could spend a whole day having a look through this site and get so much out of it!!! 😀

[Skyblueandblack Graduate]

Well done. Most of us found the early weeks extremely hard work and the weekly progressions daunting.

While you can always repeat a week if the next one is too hard. I found it always best to try that next week first before going back and repeating the previous week. I found once you tried the first run of the next week you find it was your brain that was more worried about the run than your body.

[nowster Graduate]

The first time I did W1R3 I had palpitations, a stitch, cold sweats, and nausea. I started C25K three times in total. The third time "stuck".

[Week7 Graduate]

Yes!!! I felt at my limit every single week. But I was always able to manage the next week.I found that running very slowly was the way !

Well done, keep going you won't regret it.

If in doubt -run slower!!!

[Angiekel Graduate]

Yes!!! Keep going. I couldn't do a minute and now I have just completed week 6. Take as much advice from this forum as you can as I am finding it really helpful.

[Jimioldlegs]

Spot on Angiekel, just keep going , there are no negatives, One thing not mentioned much here.The mental health benefits are of as much benefit as the physical ones, Keep calm and carry and n puffing!!😄😳

[Wwps Graduate]

I feel like this *every* week! And I’ve just completed week 4. Really struggled in the first week, I think I was running too fast so have slowed right down, snails conversational pace. You can do it! You’ll poorly find the 1min easier next week and then the 90 seconds will push you. I never thought I’d manage 3 minutes but I’ve just done w4 which has 5 minute runs! You can do it, stick with it!

[Downhillcol Graduate]

Well done for getting out there, it’s vital that you slow right the way down. Don’t worry about the distance. At the end of the first week for me my final distance was 5K I wasn’t aiming for that I was just running way to fast and inevitably I got shin splints. I’m now about to start week 4 and have slowed right the way down, even though I’m running longer I’m only doing about 3km in total! I’ve videoed each run and put it on YT for all to see the mistakes I make LOL this is my 4th time at starting this now so should have known better. The last time I did it I ended up with stress fractures and that put be back by over a year! So defo go slow and give your body plenty of time to recover, don’t be concerned in completing it within the 9 weeks. Plenty of help and advice on here though 👍

[2runrunru Graduate]

Just completed week 2 run 1!!!! Thank you for all your encouragement and support, I'm sure i wouldn't have kept going without it! I slowed down which really helped and went into week 2 knowing its fine if I don't manage it but to give it a go and see what happens, without the pressure of thinking if I couldnt do it that it would be a failure I was actually looking forward to trying it!!! It was tough but really chuffed that I managed to do it. I am not that confident when running and normally try to avoid running past groups of people but today I made myself run past a group of dog walkers and despite my snails pace and beetroot face they didn't bat an eyelid! Thanks again to you all!😁 Mummycav , Instructor57 , Judybni , Frenc , C25Kate , Sandie1961 , Tasha99 , ChiefConehead , Hedgehog123 , IannodaTruffe , Skyblueandblack , nowster , Week7 , Angiekel ,Jimioldlegs

[Skyblueandblack Graduate in reply to 2runrunru]

Well done. You are not alone. Many of us struggled through those early weeks.

[2runrunru Graduate]

Wwps , Downhillcol