I’ve just completed week 1 🥳 and I’m definitely enjoying the run part of the programme but I feel like my recovery could be better. By the time I’ve finished my last run (gentle jog, if we’re being accurate) I’m puffed, I could hold a fractured conversation but not chat normally.
I don’t want to run before I can walk (literally) but also want to challenge myself.
I’m thinking of giving w2r1 a go and then seeing if I need to revert back but thought I’d ask some experts first!
Thank you ☺️
Congratulations on week 1 and getting out there on the runs.
If you’re out of breath, you’re definitely going out too fast. I would personally move on to week 2 but at a much slower pace.
I found it a challenge to go slow enough. Someone on here shared this video which I found super useful: youtu.be/9L2b2khySLE
Thank you, that’s so helpful. I think there’s a definite connotation to the word ‘run’! I think I’ll do exactly that, wk2 but at a slower pace and try to incorporate those points from the video.Thank you!
I think so too but if you’re not walking, then you’re running.
It’s the same as the name of this programme - it’s really Couch to 30 minutes rather than 5k, so don’t worry about how fast or how far. Just follow the run / walk instructions and you’ll get there.
Love this video
Welcome to the forum and well done on getting started.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.
You can do this.
Enjoy your journey.
You’ve made great progress, it’s harder at the beginning, slow down a little so you don’t get puffed, if you completed all week one runs then move on to week two,
There's no more running in week 2 than in week 1. The total running time is the same in both weeks. The only change is that the individual run sections are longer, but there are fewer of them.
Keep it slow and easy, and you'll survive. 😉
You did it well done. The first week is the hardest just getting out there and getting started. The video Vespina has attached is the one that helped me too at the beginning of my journey someone sent this to me. You can repeat any week or run as many times as you want there’s no rush. Go slowly you’ve got this.
Don’t overthink , this plan is magic and works you will look back at the end and think blimey how did that happen! That 1st week getting out the door feeling a fraud and not really believing you can dot it, mostly in the mind.
Keep on at it you will be hooked 🏃♀️🏃♀️🏃♀️
Thank you so much everyone for your great advice!
Very much followed it this morning for W2R1, so simple but SO effective!! Absolutely no shortness of breath or puffing! And overall my pace was quicker as my recovery walks were consistently brisk!! This was reflected too in my heart rate which stayed in cardio/fat burn throughout the whole time rather than dipping up and down.
I can’t wait for the next ‘run’!
Should I repeat week 1?
Advice for week 5 repeat 
Repeating Week 1 & Going Slow Mo
Week 1 is done! But do I need to repeat if I didn't do the brisk walks?
Week 4...rinse and repeat 
