Hello. I’ve completed week 1 and I have to say it was hard. On run 1 I could barely make it to 30 seconds.
I’ve decided to repeat wk 1 and did the first run last night. I completed all 60 s bar one (stopped at 50 seconds as couldn’t breath!!)
I don’t feel ready to move onto wk 2 yet as my breathing is still very poor (sooo out of shape).
I’m just looking for insight from those a bit further on, how did you improve? Did you always complete the full time for each run interval? Any other reflections welcome.
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therunningma
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If you've completed w1 not matter how hard it felt, then move on to w2, we're all so out of shape and breathing may be poor when first starting, don't let the mind try and talk you out of doing it, it can play games, as long as you're not in any pain, it just feels so hard doesn't it, but it will improve and your breathing will settle more as you push on..
Advice that I got on here (and there is a pinned post about how to run) is to go slow. If you think you are slow then try to go a bit slower. The coaches on the app tell you to do a light jog - don't try to 'run', just a really gentle jog. I'm only a week ahead of you, but taking it REALLY slowly makes a difference. By my third run on week 1, I had a good idea of my reserves and I could push (a very little bit!) harder on my last run.
Lots of people on here with more experience than I have, but I think that this is working for me - I looked forward to my run yesterday (and I never, ever thought that I would say that!).
I'm 57 and 5/6 and could lose 30lb. I started in January, had to take 4 weeks off in February when I had flu, picked up where I left off in March and I'm on W8 now. I'm amazed at how quickly my fitness improved but I will admit the first few weeks felt hard. It's really only recently that I've felt that I'm a runner. And I AM a runner! You will be a runner too.
You have taken the biggest step. What you need now is commitment and determination and as each week goes by a sense of achievement and, for me and I hope for you, pure joy will take over.
Go for it. Take your days rest, take care of any niggly problems, read the advice pinned on this forum (our admins and mentors are WONDERFUL!) and, most of all, ENJOY 😊
Don’t get me wrong, I’m LOVING IT. I never ever thought I’d like running (well building up to running) but I look forward to getting out there! It’s just I seem not to be able to breath, my legs are fine and physically it’s ok but it’s my breathing. I do think some of it is mental but I wondered how others had gone on?
I felt a bit like you to start and I realised that firstly I probably did try and go out too quick but then on top of slowing my pace I deliberately concerntrated in breathing slower and deeper, I think I was slightly panicking and my breaths were shallow and quick. Once I started to concentrate on my breathing I’ve managed to stick to the programme and so far no repeats. I’m wk 3 run 2.
the best tip i got on breathing was from Sarah Millican I think on week 2...where basically you breath in to the count to 4 and breath out to the count to 4 and repeat- and begin a rhythm with your feet - this keeps you focused and you will be amazed at how much better you run once the breathing is under control. I have just started week 5 and i'm still counting but its working
Your breath will come! It really will Hard to imagine a time when you'll settle into a run interval and think "oh I can do this, gosh it's over already?" but it will.
Slow down! Run as slowly as you possibly can - you can speed up after graduating if you want to. Get in the habit of going slow and then you’ll finish your runs no problem, AND, In the later weeks you’ll be really glad of that slow pace. Remember, 3 minutes is 3 minutes no matter what speed your going.... so why make it harder on yourself?
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Hard to imagine a time when you'll settle into a run interval and think "oh I can do this, gosh it's over already?" but it will.
Graduated and then some!
13 Weeks, a lot of huffing & puffing and some swearing 🤬 
Some of that was horrible, but...
W4R3 with some protein bonus
Give me some motivation please!!!
