Week 1 done!

[Xeenies]

Ive just completed week 1. Im a size 16 and very unfit. Moving onto week 2 though feels too early or should I just go for it?!

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I tihkn it would be up to you if you go for it or not, you can do the whole course at your own pace but its prob better if you do it at the pace set out. Try the first run of week 2 and if you find you are not ready the do wee previous week again?

[AlMorr Ambassador Graduate]

Congratulations to you Xeenies on completing week 1 of C25K and welcome to the forum, take all the runs slowly, you can repeat any runs or week's if you wish to, drink plenty of water to avoid dehydration, no running on consecutive days as that could cause a injury, good luck for your running journey with C25K.

[MissUnderstanding Administrator Graduate]

Welcome to the forum and congratulations on completing your first week. That’s a great achievement. I used to have a little celebration at the end of every week and a very big one at the end of the whole thing!

What is is that makes you think it’s a bit early? Did you complete all the runs as they were set out? If you did, there’s no particular reason not to move on. Could this be a little crisis of confidence? You’re absolutely in control of how fast you go through the programme and it’s always fine to repeat a run if you want to, but personally if I’d done all the runs., I’d start week 2 after your rest day(s).

There’s a brilliant little guide to the programme here with lots of helpful hints and tips.  Well worth a read.  Most important is keeping it slow and steady at a pace where you can talk in full sentences without gasping.  Most of us go too fast! Recovery days between runs are absolutely essential too.

healthunlocked.com/couchto5....

Come back with thoughts, questions, updates, anything about running! We’re a friendly bunch and we have people at all differing stages of their running journey here to support you 🏃‍♀️🏃‍♀️🏃‍♀️

[Xeenies in reply to MissUnderstanding]

Thank you so much. I think i just find it hard thats all but will try week 2 and see x is one day rest between runs ok??

[MissUnderstanding Administrator Graduate in reply to Xeenies]

It’s totally ok to find it challenging-you’re learning something new you haven’t done before. You are building your strength and fitness. That’s an effort. You’ll notice lots of others find the same-I certainly did! Keep your pace lovely and steady: slow is really good so you can talk out loud in full sentences and you’ll get there.

You definitely need at least one rest day from running. Some people take two, or even more if they need it. You need to give yourself time to recover so it’s a bit personal to the individual. I think I had a combination different lengths. I find I always do best when I’m running “regularly” which is about every two-three days.

[Cmoi Graduate in reply to Xeenies]

At least one day's recovery day between run days is essential. The C25K programme is designed on the basis of three runs a week, not every other day, though whether or not you have fixed run days is up to you. I didn't during C25K and still don't, as I don't find it helpful. That's the key, finding what works for you!

[MakingTheMost Graduate in reply to Xeenies]

Well done Xeenies on getting week 1 done! I always leave at least 2 days between runs and it's done me the world of good 🤓🏃‍♂️🎉 Slow and steady is key. Be kind to yourself and your strength will grow by taking things nice and easy. Listen to these people they are amazing! ❤️🏃‍♂️

[nowster Graduate in reply to Xeenies]

You can repeat any run.

You can take multiple rest days between runs (though maybe not as much as a week). Always have at least one rest day after a run. The magic doesn't happen on the running days but on the rest days between.

The sessions should feel like they are challenging you, but not impossible.

If you've completed one week you will be prepared for the next one.

[Cmoi Graduate]

Hi Xeenies , well done on completing week 1 of C25K!

As MissUnderstanding says, if you've done week 1 runs as indicated, including the rest days, then you're ready to move onto week 2, again after at least one rest day.

Do check out the programme guide too if you haven't already. Happy running!

[Instructor57 Graduate]

Well done on completing week 1And as you have completed it then you will be physically ready for week 2.

That's how the program works .... Just trust it 😁

[NorwegianWood Graduate]

With running there is a risk of injury, which makes it wise to pay attention to your body. To begin with however, it is challenging to know what any particular pain might mean. I have learnt to pay attention to sharp pain in muscles as I tried to run through it and ended with a torn muscle. The warning signs were there but I ignored them. General fatigue in the body and lungs is to be expected but don't keep pushing joints, tendons or muscles experiencing sharp pain.

[nowster Graduate in reply to NorwegianWood]

A general dull ache is to be expected. (Delayed Onset Muscle Soreness, DOMS en.wikipedia.org/wiki/Delay... )

It's one reason for the need for rest days, to reduce the potentially damaging effects of this, and allow the body to repair the microtrauma, and adapt to the new demands on it. Without rest, the repair doesn't happen quickly enough and injury can result.

Sharp pains or pain which is triggered by certain motions or positions are not normal, and should be checked out.

[Kirst13 Graduate]

As others said, what works for you. In every walk of life, I prefer to feel well prepared rather than challenged, so I repeated week 1 six times and only stopped repeating weeks at week 5. But others found moving on a week, even when unsure if they were ready worked for them. The programme has been well tested, but we can all adapt it to suit ourselves, as long as we keep the rest days, keep the conversational pace and move through every week. Good luck.

[LottieMW Graduate]

Well done for completing W1! 🙌🏼

The programme works…so trust it. I think you’ll find that most of the graduates here felt like death in the early weeks, I know I did!

Just read all the fab advice and links above, make sure you get plenty of rest and fluids…and slow down!

You can do it! Keep us posted 🏃🏻‍♀️🐌🏃🏾