Think I need a week zero

[Ardenk]

I folks

I'm returning to try and get fit post illness at 53

just done Week1 Day 2 on a treadmill 5km/h walk 7 km/h jog

my body feels like it will explode by the end should I keep repeating till it gets easier or I can do 10km/h before moving on ?

[IannodaTruffe Mentor]

Welcome to the forum and well done on getting started.

You don't need to do any defined pace. Your speed should be one at which you can speak aloud clear ungasping sentences as you run.........faster is not better and it doesn't matter if you can walk faster.

You may need a period of more gentle exercise before starting C25K. There is no shame in that, especially after illness.

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.

Slow down.........

Enjoy your journey.

[Instructor57 Graduate]

welcome to the forum and the program.

First thing I would suggest would be to read the program guide .

healthunlocked.com/couchto5....

Its full of helpful information to get you through the program.

The next thing to say is this is not about pace !

Your best development will come if you are running at a pace where you could speak full sentences without gasping for breath .

If you cant , then its too fast .

Also take notice of the information on stretching and hydration .... All this will help you .

Enjoy the program

[John_W Graduate Ambassador]

"my body feels like it will explode by the end"

Your body is giving your brain all the information it needs.

Can you decode it?

[GoGo_JoJo Graduate]

Life is a journey, do you want to slow down and enjoy it or rush straight to the end? 🤔

Well this is the same principle, the programme can teach you a lot if you're willing to learn, but only if you take your time and pay attention. There's no prize for speed.

[Ardenk Graduate]

thanks for the replies I'll slow it down till the end with a view to repeat with increased intensity after 9 weeks