I have just started couch to 5k. Just got back from the first run. I’m knackered and my lungs feel congested. I’m hoping to ‘feel the benefit’ later.
I’ve planned my next run for Tuesday and hoping that my left knee doesn’t give up on me.
Fingers crossed that I can keep going.
Welcome to the forum and well done on getting started.
Counterintuitively, it is an easy conversational pace running that builds your stamina and endurance, not fast running.
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.
Welcome to the forum and the program!
A lot of people will find that First run tough and usually because they are trying to run too fast !
Read the guide linked to by IannodaTruffe and try also to keep in the pace like in this video .
Happy Running!
Hi, I’m on the final week of C25k and I just want to say well done for starting. It’s tough at first but you’ll soon get into it, keep your pace slow and concentrate on steady breathing, if you’re struggling slow down and breathe deeper. You’ll be amazed how much fitter you will feel in just a few weeks. Good luck 👍🏻
Well done on getting started. Do read all the IannodaTruffe stuff. (I started running with a 10yr sore knee. Three weeks in - it went away)!
Well done for starting, really big step.I started in Jan 2021 and struggled but by December I completed a 20k, so it's very doable.
I read lots on here and learned a lot. It won't be long until you're doing 5Ks and feeling proud of how far you've come.
Week 1 run 2
Consolidation run week 1 run 1 
Week 1 run 2
Week 1 run 2
Week 4 run 1
