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

chameleon I'm asthmatic too and I've found it helps to have a puff of my inhaler about 15 mins before I go out. I know what you mean about a longer stride. I've found running very slightly faster is less tiring on my legs, I quite often start off at a reasonable pace as it's slightly downhill, then slow down a bit ready for the slight uphill, recover enough from that then try and go a bit faster for the last 5 mins. That came with practice, I used to never be able to change my pace if I started fast I couldn't slow down and could barley finish, if I started slow I couldn't speed up.

Go to your profile, you can choose what team to support in that there fancy football competition.

dotty Im doing w3r1 tomo hopefully I'll manage as well as you have

off topic where did the fancy wee flags come from?

I've been out tonight and done W2R2. In about the third run part, I was so out of breath (asthmatic) that I only ran 1 min. However, that extra 30 second walking gave me time to recover and I ended up feeling so good that I made up the shortfall and a bit more by running the last minute when I should've been walking. I've also been thinking more about how I run, and I've found that a slightly longer stride takes less out of me, I bounce less and it gives me time to think about how I'm putting my feet down. Very chuffed with tonight. I needed a boost, because I was very disappointed at having to walk some of the runs in W2R1.

Watto sports direct do some good running stuff and at a good price. they are online too. I got a 'belt' that goes round your waist to put my phone in, it's very Inobtrusive and doesn't get in the way. Our Aldi has got some running clothes in the sale bit at the moment what was left from the special offers a few weeks ago.

dotty I always leave at least a day between runs. I aim to go out three times a week.

Hat should say "beware of eBay cheapy armbands"

We are of eBay cheaply armbands. I got one and the first time I opened the press stud that holds the phone in, it came apart, so it's never actually been on a run!

You can get a phone holder for about £2 from ebay.

As for clothes, H&M have a good range of reasonably priced running tops. They are good quality aswell.

Well done dotty! Personally, I do leave a day between runs. I find I run better after a day off.

I've been meaning to ask this for ages but keep forgetting. Can anyone recommend a shop or preferably a website to get running stuff from? I could do with a lightweight waterproof running top and one of those armband thingys for putting my phone in. At the moment, I stuff my phone in my cleavage! There's plenty of room in there but it can get a bit sweaty and I fear that my phone won't cope with the moisture

I was nervous about it all day and actually left work early so I could get it over with . Looking forward to Friday now and w3r2. Does everyone leave a day between runs, by the way?

Well done Dotty nothing beats the feeling that you did it.

dotty well done . see we told you that 3 minutes would be fine and trust us that in 2 weeks time you will be able to run for 20 minutes without stopping!! just think how chuffed you will feel then

I did it!!! Week 3 run 1 and I actually slow jogged ran for 3 minutes. Twice! Am so chuffed - nearly started crying when I'd finished through sheer relief! . Had to slow my running speed right down but will try to build that back up in the next 2 runs.

Honestly NoMore, when I was on W1, I was counting down the seconds until the hell that was 1 minutes running was over. Now it's 9 weeks later and I can run for 30 mins without stopping. It really is an amazing programme. If it can get me running, it will work for anyone!

Hi :)

I did W1 R2 yesterday :)

I managed to do almost all of the running sections and really enjoyed the whole thing! i am feeling very proud of myself already so god knows how i will be if i get to the 5K running point! The great thing about the park i am running in is it has 5K markers on the ground and there are lots of other runners there so i dont look like the only sweaty red-faced woman in the village!

it is w1 R3 tomorrow and i am doing some Yoga tonight...

You are all so inspirational! i cant see myself running longer than what i am doing at the minute but im guessing you all started as unfit as me and look at you all!! Amazing!

Im also following the My Fitness Pal diet and i weighed myself this morning and i have lost 4lb since last weekend!!

just done week 3 run 1. hard work in the heat. heat for Ireland so probably not real heat but 28 degrees is hard to run in....

I am meant to do w2d2 today but can't be bothered. Gotto make myself somehow.

I don't go red BTW, I just sweat like you would not believe!!! Think I might prefer the redness

ladyflip slow right down! Don't try and keep up with the music - go at a slow and steady pace.

I'm really struggling with w8 having sailed through w7. I suspect that they have speeded up the music as I seem to be getting further at the 10 minute point than I was last week and then I'm getting too tired and giving up. I want to do this but have tried w8 twice now and not completed it.

The weather isn't helping (shouldn't moan, but still). Yesterday it was so hot even though it was only 9.30am and I was bright red and the sweat was pouring down my face. I guess its probably still a good workout as I must be running for 25 minutes, I just need to stop and walk for a breather every now and then.

Any advice?

kaster the redness took so long to die down a couple of customers asked if I had sunburn

Last night I completed W7R2. My ipod's battery ran out about 2 minutes into the warm up so it was odd running with no music or instructions to listen to! Luckily I was just repeating the previous run so I just went to the same place to turn round as I did before.

There is a 2 mile fun run being organised by the local running club (alongside a 5 miler) in a couple of weeks but I don't know whether to enter or not as one of the Mum's from DD's class is a member and the thought of being seen hot, sweaty and the shade of a beetroot afterwards is rather off putting!

W3r2 today which was tough but I had a bug over the weekend so I think I'm not quite 100% yet. Still, it's done and again I'm thrilled with myself (if knackered).

I always go that colour too Whatsthat when I smile at anyone when I'm 'running' past I think they think I'm about to keel over! It takes me about two hours to return to my normal hue.

w2r3 complete. I am this colour right now. Cold shower then head to work. W3 tomo looks like a big jump