I have just finnished week 1 . I’m really unfit and overweight , although I enjoyed it I found the first week seriously difficult. People I’ve spoken to say the first few weeks are the easiest
I was wondering if anyone else was struggling at the start and found it easier as the weeks went on ?
Definitely got eas ier for me as I progressed - the first few weeks were harsh 
Asthma, unfit, overweight, screwed foot bones...I never thought I would actually be able to finish the programme, but now just over six years later I do 5k for exercise, ten k for fun, ten miles as a good run, HM for the challenge and did my one and only FM to really see if it were possible
Take it slow and steady, keep it fun on at least some level, respect the Rest Days and you too will be a Graduate
Wishing you many happy miles in your future
Welcome and a HUGE well done to you... !
Well , not sure who you have been chatting to, but loads of us on here would not agree with them... There are folks on here, who were seriously wondering whether they would survive the first runs ( including me)!
Even some who ran near hospitals or GP surgeries, just in case they collapsed
So... first of all do please read this...
healthunlocked.com/couchto5...
This is essential reading and will answer so many questions that may be fluttering through your mind.
We are expecting a lot of New runners to join us this week and there will be loads of other folk to share your experience with and to see how they are faring also.
The programme takes you from start to finish in a safe structured way, and as is evolves, you find yourself relaxing, and trusting the plan.
Slow and steady is the mantra. Listen to your body and if at any time things feel like a struggle, then simply ease back. Take extra rest days if needed too.
Remember, there is no such thing as too slow, ( unless you are being chased by a bear, maybe)... slow works, steady works. You have already taken the hardest step... the rest will follow,
No one ( with any sense) says that this will always feel easy... but gosh... you are going to fins it is so worth it!
Keep posting and expect lots of support and encouragement too ! x
I wonder if those people were like I was-running far too fast. You can sustain that more easily when you get regular walking breaks but it’s much harder when they disappear. There’s a simple solution…slow down! The programme guide mentioned by Oldfloss is essential reading. You’re looking for a pace where you can hold a conversation out loud without gasping, which is probably much slower than you’re expecting. That’s not to say all the runs will be really easy. You’re getting fitter, stronger and learning a new skill. It is work. It’s absolutely worth the commitment though.
Massive well done for starting and keep posting with any questions and updates. We’re all here to cheer you on!
I think, for me, the first runs were neither 'harder' or 'easier'. Rather the programme is designed to take you from not being able to run at all to running for thirty minutes. Each step was challenging but acheivable. Just follow the programme and you too can develop a running habit.
Good luck!
Thankyou everyone for your advice , it has gave me some reassurance and the link is so helpful !! At the start what did you guys do on your rest days ?
Hi Donna2023 , for me I do stretching every day including on rest days and 2 days of leg strengthening exercises on the days in between running. Calf raises are essential for me as I’ve had a few calf strains over the years. Walking lunges are good (2-3 mins). Side steps with a resistance band are good although hard (3-5 mins). On some rest days I go for a walk just to keep moving.
Stretching is so important. Great advice from MarmaladeJane . There’s a strength and flex forum with lots of helpful suggestions and support too that might be worth having a browse around.
I love walking so do that a lot. If you find you’ve got stiff legs, a walk is fab for easing them off. I try to swim once a week and I also do some hiit classes which are a lot of squats, lunges, core work etc. Yoga is brilliant because it’s often a mix for strength and stretch, and chill out too!
Forgot the link to strength and flex!
I just walk the dog 🐶
I didn't find any of it easy but it was all manageable and the rewards far outweigh the effort involved. Keep going and good luck!
The first three weeks contain almost the same amount of total running time, but in increasing sized chunks. By week three I was starting to get hooked.
It did get more difficult in week four for me, but I survived it. Week 5 actually felt easier in comparison. Then the following weeks were more a case of restraint, making sure I didn't do too much (which in my foolishness I did).
Take it at an easy pace and you won't tire out as quickly. Reaching 5km by the end is NOT the target.
Completed week 4, worried about week 5 
Week one, Run one
Another one approaching Week 5
Week One done!
Week one done!
