C25K

I am fit and strong and will finish this

...I have w3r3 to do next....

DropZoneOne, I am so excited for you. W5R3 is literally The Best Run! The feeling when you've finished is immense. I cried actual, proper tears upon finishing the run. In fact I started crying about 5 minutes to the end on the run when it occurred to me I was actually going to do this.

No feeling will match it, it's amazing. Even the feeling on graduating and finishing W9R3 wasn't as good. When I first ran 5k non stop, when I first ran 10k, when I first ran 10k non-stop - none of these feelings of euphoria come close to the feeling upon finishing the W5R3 20 minute run.

It really is The Run - it's when you realise I can do this, I'm a proper runner.

Tips:

TRUST THE PLAN!! You can do it. The plan works.

You are going into this knowing it's a long run, so set your pace accordingly. Go slow, slower than you think you need, from the outset. Start slow and stay slow. The most important thing is that you finish the run. It does not matter one bit how fast you go or how far you go.

If you keep your pace low, the only thing stopping you from finishing your run is your mind. Your body can without any doubt physically jog (slowly) for 20 minutes plus. You're legs can do it easily, they really can. If you're heart is pounding or your breathing laboured, you are either going too fast or your brain is telling you to do this due to mental factors, not physical ones.

An experienced runner has mantras like "take control of your breathing" during a run. It's an acknowledgment that panting and heavy, chaotic breathing is a mental thing as well as a physical one. You can focus and control it.

So go slow, know that you can do this and try to relax. The heart pounding is you telling yourself that you can't do this. Change your inner voice to I can do this and you will find your body physically relaxing during the run. Keep repeating it to yourself:

My running is making me fitter
My running is making me stronger
I can do this
I am going to do this
I am fit and strong and will forward this.

Finished first week .. ran in the rain .. lovely !

Phew - w5r2 done and it was fine. I even kept going on my way home so ran for 12 minutes rather than 8 (admittedly downhill).

But I have w3r3 to do next and this is what scuppered me last time. I just couldn't manage more than 12 minutes, my legs were jelly and my heart was pounding. So those who have made it through- give me all your tips!! I really want to do this!

Thanks dropzoneone it didn't hurt breaking it for some reason, it's just been sore after that.

Good luck with your training.

Well done Barbaro fantastic that you're able to do it after that injury - sounds nasty!
Ive completed w4r3 which was a bit tougher than r2 and I'm not sure why. Just felt out of breath from the beginning.

I've been at this point before - week 5 was my downfall - so I'm trying to stay positive. I can do this!

I started c25k today and feel so bloody good about it. Thought I wouldn't ever run again after breaking my knee and I can. It's easier than doing lunges or squats. Towards the end of the first day, I ended up running for 3 and a half minutes in one go.

Trying to persuade my partner to join me too. Think he is gonna

Don't let the aches put you off Goldenbug, it's just you getting fitter.

The blister though, that is avoidable and it's not to do with how far you run. Do your shoes fit properly? Did you tie them well? Are you wearing sports socks that hold moisture away from the skin?

Oscha, awesome. I'm thinking if going out later and doing a bonus 5K tonight while the game is on. I do like the football and am wanting to watch the game, but I don't deal with the stress and pressure of it all. If I feel it's getting too much for me to watch, I'd rather go got a run to clear my head.

I just did 7.5k, (albeit very slowly, in an hour and 5 minutes) just because I fancied it and it was beautiful outside. It is no exaggeration to say that C25K has changed my life. I feel quite emotional!

6 hours later and it appears I hurt my everything. Routine (but severe) aches and a blister that I should have been more careful to avoid, but I'll be fine by tomorrow.

I'll do week 7 and if I feel good I'll do a "bonus 5".

Great going Goldenbug! That's exactly how I did C25K - if I felt ok I just kept going. This week I've run 70-75 minutes (10K distance) at a constant running rate 3 days in a row so far, following the same 'if I feel ok I'll carry on' principle.

Should I give it a go on Saturday or finish the full C25K?

I would be inclined to do as you did today. Run the route with W7R1 (which is a 25 min run again) and then if you feel ok keep going. If you don't, then don't beat yourself up about it because it's also fine to "just" do your C25K run.

6 weeks ago I started C25K. I just about managed to run for the full minute 8 times. I didn't think there was any way I could possibly do the 90 second runs of week 2. I'm just back from run 3 of week 6. 25 minutes in one go, except I didn't. I ran for 25 minutes and still felt in top condition so carried on through the warm down (Which I still did after) and did a total of 30 minutes.

The C25K programme rocks!

I was running on the local Parkrun route and think I was about 7 or 8 minutes short of doing the full 5K. Should I give it a go on Saturday or finish the full C25K?

Have just been for a 3k run. Much nicer in slightly cooler weather. Was aiming to do it in under 18 minutes and I did. Just

Welcome into the fold ragmayo and we'll done on your first week this time around.

I've never run on a treadmill, always been outside. I suppose the biggest benefit at the moment for running in a treadmill is when the gym is air conditioned. It's been bloody hot running these last few weeks. Much more pleasant today though.

Hope it's ok to post. Have started my second attempt at C25k , got to wk3r1 before and have now completed wk1r3. Have done second attempt on the treadmill so far but will try an outdoor one as enjoyed it before

fate thank you for the advice and support. Very useful. You are right, I can't run alone. I need a Laura in my ear.

@FATEdestiny I will do run 2 tomorrow and 3 on Wednesday, then 2 days rest before week 2 starts Saturday! I think there’s something subconsciously telling me that Sunday’s are not for running - they are for doing nothing and eating lots (of fruit in my case!).

Well done MrsDarcyIwish! I absolutely agree that getting out the door for the very first W1R1 is the hardest bit of the whole program. And you did it! 💪

W1R1-check!

It's such a cliché but the hardest part really was getting out the door.

I definitely felt it in my legs but it was fine once I'd got my breathing sorted out.

I think I'm going to move on to W2R1 next time.

Well done to all those who have graduated. I've just reaf the whole thread and it's so inspiring to see how will power has carried you through.

Apologies for not having RTFT and for just jumping in.

I started C25K three years ago and got up to about 15m straight running but then things got madly busy at work so I stopped and haven't done anything since, but you wonderful ladies have inspired me!

My MP4 is charging up as we speak, my running gear is on my chair just waiting to be put on in the morning...here we go!

FATE, your progress and attitude are amazing!

Titsalina, I don't have a running buddy either and I think that's one of the reasons I didn't stick to it last time so I'm really pleased I found this thread ☺

Look forward to reading more inspiring success stories, and maybe I'll be able to add my own...

Excellent time MirandaWest!

Got the park run times back - I was 30:37, Dh was 27:42 and DS was 21:18. He is much fitter than me though (and is 14).

I have been managing to run for 30 minutes 2 or 3 times a week; work and taking children around the place get in the way a bit. Although am
Having a 20 min walk in my 30 min lunch break

"gorgeous me" 😮 That was an autocorrect that should have said "for me"

Awww well done TitsalinaBumsquat. I reckon that first run, W1R1, is the hardest you deal with mentally. You've started though, so you're over the hurdle. When are you planning Run 2 and 3 for?

Alicatz66 - why Tuesday? Why not tomorrow, or even tonight? It's only 40 minutes out of your day, hardly any time at all. You can do it! #noexcuses

CatNut2017 - the first 2 weeks after finishing C25K were defiantly the hardest gorgeous me to stay motivated. Without a program to follow I ended up not finishing runs that I could easily manage weeks before. Or finishing but really struggling.

What I learnt was that I need a personal trainer in my ear you keep me going. I can't do it on my own. But the problem was - I can't afford a personal trainer! So I used free podcasts.

Laura from the free C25K NHS Podcasts was my original personal trainer. Cost me nothing, kept me motivated and gave me an achievable plan to follow.

Next I did the NHS C25K Plus podcasts for C25K graduates. Laura again providing the motivation and plan, and fee again.

After that I moved on to Audiofuel podcasts. They do cost a few pounds but we have a Spotify Premium subscription and they are freely available on there. So also cost me nothing extra!

So I am now motivated and have a plan to follow with the podcasts from them. It has improved my 5K time from 40 mins plus down to close your 34 minutes. It's also trained me up your 10K and helps me push my PB time for this. I'd definitely recommend trying Audiofuel after you finish C25K and the C25K Plus podcasts.

Hi, I’ve just done my first ever run - W1R1 and I was really nervous about it! It was tough with it being so hot but i did it. I can’t believe I’m so unfit! I started my diet 3 days ago as I need to lose about 4 stone. Reading this thread has encouraged me that couch25k will improve my fitness and help me to lose weight too, I’m excited about doing this! I really want to use it as proof to myself that I do have willpower and I can stick to this! It’s a shame I don’t have anyone to actually run with but there seems o be a lot of support here 🙂