Couch to 5k- fantastic plan that works for all!

W2R1.....am still very much a beginner, but surprised myself by coping with that little but extra today! Am very impressed with the achievements of you all out there!

Laughing - all my running is slower than my walking! Has your route been the same for all of your attempts at it? If so, maybe change it up so you don't have the 10 min. "place" in your mind so maybe easier to push past it - if that makes sense!

yes, start super slowly.
If your feeling good after you get past your 10 min nemesis, you could speed up slightly.
My first 20 min run was soooo slow, I could probably have walked faster!

Thanks spooky. I tend to start off the same pace as I was doing the shorter runs, then slow down when I notice it's getting hard! But maybe I should start more slowly than I feel I need to from the beginning?

laughing have you tried slowing your pace right down - even if it is barely above walking??

I've joined mn so that I can join in the c25k cheering squad! I have never run before but have just about caught the bug

I've got stuck on w5 r3 though - I just cannot run for 20 minutes! I'm not sure whether it is physical or psychological, but I've tried about 3 times and have to walk for a few minutes after about 10 minutes running. Has anyone else been in this position? From what I've read it seems like people dread it but usually manage it!

Also, my plan is to go off-podcast for a while and try to build up by 2 or 3 minutes each time till I can do the 20? Eg. 12 min run, 3 min walk, 5 min run?

kaster yes, me and my friends are just starting to realise that we are going to have bad runs but we have to just forget it and know that the next run will be better (easier said than done though)!!

I have got a big 5k run in front of family next week which i have to complete without walking and I have a niggling doubt of having a bad run then

Welcome to those just starting on the running journey keep posting and updating us.

I had to stop after 20mins of running tonight, I just couldn't breathe and I was far too hot. I was at the end of my road after 20 mins so I stopped running and walked home. I did 2.5 miles though which was very fast for me. I actually did two ten min miles which is probably why I couldn't carry on. When this happens to me now I just think 'well it's only one run, no need to give up' whereas a few weeks ago I would have beat myself up over it. Know I accept that I will have bad runs.

Hi MooseyMouse welcome to the c25k

Hello everyone

I've just done the first run of week one! I am so proud of myself. I honestly wasn't sure I could run for one minute but it turns out I can!

I've never done any regular exercise but I want to get fitter and lose weight (currently 13.5 stone). I've recruited some people from work to do C25K with me.

This thread really inspired me so thanks.

I graduated over 6 months ago, and still haven't done 5k in under 30 mins. 32 is my absolute best.

Tonight, I have just run 5 MILES tho. It was easier than the 4 km at pretty much 30min 5km pace I did from work last week.

Think I'm better at distance rather than speed (I could have kept going tonight, but I'd told DH I would be about an hour).

Mapmy run has some of the other folk from work with paces on it. Other 30-40 something ladies running 5km in under 30 mins are labelled as in the top 25% for speed. I suspect 5km under 30 mins is actually quite a tough challenge, but sounds good desperately telling self that this is the case to justify not getting to that pace

Please may I join?

Newby here, I have just done week 1. I think I will do an extra day at week 1 level before moving on.

Feeling very inspired by the stories of being able to run for 30 minutes!! I am looking forward to it.

stillearnin if it's any consolation I finished the programme about six weeks ago and I've only managed 5K once and that took me 34 mins. I can only do 4.3k in 30 mins I just can't seem to go any faster. I hope to get there eventually. But there is no doubt I'm a lot fitter than I was before I started the c25k. I think what you eat can make a difference. I joined slimming world a couple of weeks ago because I want to lose some weight and the runs have been a bit easier since I started it. I think it's because my diet is much healthier. I've also started to have a puff of my inhaler before I go out which has helped with my breathing, only took me three months to try it! I think when it's warm and muggy running is much harder, it just seems to zap your energy. I wouldn't worry about it, Everyone gets there in their own good time (no pun intended)

Waves to krasnaypants welcome.

Sorry dizzy no idea unless your laces are too tight. I hope it sorts itself out for you.

Repeated W6R1 tonight.

I am having a problem with my right foot. Half way through the sessions it starts to go half numb - a bit like it feels when you have pins & needles, but without the p&n! Tonight it went all the way up to my ankle but by the time I had finished it had worn off. Any ideas what it could be? It's only really started happening when the runs have got over 5 mins long

Just did day one week one. Trying to bring down blood pressure without meds. Can I join you?

I have a new route where the first 5 mins are on a gentle downward slope - not that noticeable unless you are running it. I find that helps a lot with the getting comfy bit. It was tough today. I totally misjudged the weather and every part of me was sweating (lovely, I know)! I did just over 5k but it took me a shocking 36 minutes. I was initially a bit sad by that but now I am thinking that it makes me more determined to get fitter. Also if you run 1st thing do you have anyting to eat first. I planned to go out at 8 today but being lazy went at 9am. I didn't eat but had a glass of water - i think that made it more difficult?

The weather has been so bad over the last week that I've been unable to get out but I will redo W6R1 sometime over the weekend

cinnamon thanks for the advice. They felt too tight round my foot so my toes went numb and they were slipping a bit so I Googled laces last night and found those photos so have relaced them but now need to wait for my blisters to heal before trying them again

mine well done . such a great feeling isn't it when you realise that you can actually run for a long period of time without dying .

Just getting the courage to join you now. Im doing a very slightly different programme called 5k runner. After finishing the first run of week 8, I'm only now feeling like a runner - but I'm still whispering it. I absolutely completely can't believe that I can run for 25 mins, its just astounding. I've really enjoyed it. The climb to 5 minutes running was definitely the hardest. I read here that the first 5 minutes are the hardest and that once you get past those 5 minutes, it gets easier and that's so true. That advice has kept me going so thanks to whoever posted it.

Week 8 run 2 tomorrow- 28 minutes and I'm actually looking forward to it.

I agree that the first two runs of week six are the hardest. I still think it's a cunning ploy to make you want to run and hate the walking bits

Yep the first 2 runs of week 6 are tough which is weird as they are much shorter. You will find your running improves very fast now you have got to this stage - well done

Well I bought new trainers today (had a proper gait analysis) and decided to do a 5k in them tonight... stupid idea as I now have 2 big blisters on my heels DH told me to break them in first and I wouldn't listen to him so I am now getting a lot of 'told you so' .

Well done Watto and all other runners

My 3rd W2 run is postponed due to acute back pain
Never had a bad back before and woke up with stiffness in lower back yesterday morning and took some painkillers and kept moving thinking I'd slept in a funny position and it'd all be fine by today.
This morning it's even more sore, OK if I keep moving but excrutiating stabbing pain (muscle spasm) at the end of a deep breath in.
I did carry DS(3) quite a distance on tuesday which I wouldn't usually do but I'm concerned it's related to my poor running technique and hefty form.

Will max out the painkillers, heat and keep stretching and aim to repeat a few W2 sessions ASAP, am gutted, I was so motivated

Week 6 is notoriously tough, Watto
Congrats on keeping going. Personally I found it easier on week 7 when we got back to continuous running.

Did W6R2 this evening. I thought that 2x10 min runs would be OK after doing 20 mins non-stop last week. How wrong was I? My calves were killing me after 2 mins. I think that was the hardest run yet. Hopefully W6R3 on Saturday will be better.

It's really inspirational reading all your running stories. Please keep posting! You are all spurring me on. or all round!

That is amazing spooky, well done!!

Glad you decided to carry on and not give up dizzy. You should be proud of yourself.

Ooch hope you feel better soon morethanacondiment, sciatica quite literally is a pain in the ass. Building your core muscles is the definitely the way to go.

kaster you've hit the nail on the head. I thought exactly the same and was far from anywhere near fit in Feb. Think more along the lines of a 20-a-day, drinks too much, junk food addict.. now I can run 10k and db is taking up c25k after seeing how I was able to do it from nothing.