where is the plan found? The plan to begin running from couch to 5k? What do I do and when?

[Andover36]

77 year old male in excellent health . No issues except need to lose some weight.

[Annieapple Administrator Graduate]

🍏 Welcome & good lifestyle choice! You need to download the Couch to 5k app on your Apple or android phone then all will be clear!

Here is a guide to our FAQ

healthunlocked.com/couchto5...

Enjoy & do let us know how you get on! Read some of our pinned posts as well. 😊

[Oldfloss Administrator Graduate]

Annieapple has given you the link.. slow and steady...and you're on the way!Welcome 🙏

[drl212 Graduate]

Well done on this first step! Keep us posted...

[Cmoi Graduate]

If you're in the USA  Andover36 you'll need to use the podcasts as the app isn't available outside the UK. Links to download them are in the FAQ already mentioned. I've also added them to this post to save you hunting around!

MP3s for Android: nowster.me.uk/c25k/podcasts...

Apple version here: podcasts.apple.com/gb/podca...

ETA: I've just realised I've already sent you these links in response to your previous post from a fortnight ago. So yeah, you'll need to download the appropriate podcasts in order to get started.

[JeremiahObadiah Graduate]

Greetings to you.

If you haven’t exercised in this way for some time, I would suggest that you start very gently,. Week1is 8 x1minute runs. You could do a pre C25 week and do 8x30second gentle runs just to prepare yourself.

Find the Japanese slow jogging video to see just how gently you should be pacing yourself. It is s l o w .

Google C 2 5 k to read the programme to know how it progresses.

Make sure you have good trainers .

Make sure you are hydrated in advance but don’t feel you need to drink during your runs, you don’t.

Make sure you always do a 5 minute warm up walk and a 5 min cool down walk.

Don’t be worried about giving yourself an extra rest day or amending the runs to suit you. 9 weeks is how long it could take, not how long it must take- but if you want your body to adjust and to avoid any niggles or worse, patience will pay off, you do not need to rush through the process. Really you want to develop a long term habit that you enjoy and find easy to fit in with your life.

I hope you enjoy it and reap the physical and mental benefits that running can bring.

[Mummycav Administrator Graduate]

we’ll done for joining us…your journey has started!