c25k week one day one!

Fatedestiny if you don't mind saying, what do you weigh now. I love hearing all the inspiring success stories from the C25K graduates who go on to even bigger and better!

My goal is really just to be able to run for about 30 mins.

W2R2 done and dusted. Nice to do it in the daylight instead of the dark for a change

@moose234

We're on the same day, I just did run 2 of week 1 this morning. Aiming for the next one on Monday, hoping this thread will hold me accountable!

I know running isn't going to make me lose weight alone. I need to get my eating on track too. Does anyone have any stories of losing some weight doing couch to 5k? Do you notice a difference in your shape at the end?

Hello, can I join? Just done w1r1 after literally years of putting it off. It was great and I felt a real buzz afterwards. Just got to keep the motivation going!

Please can I ask for some advice? How do you plan your routes - are there some good apps to help with this?

I have just done run 2 of week 1! For some reason it hurt more than the first time! But I finished it, I am 3 stone overweight, had a baby 6 months ago and have a heart condition! So I'm pushing myself to do this!

Thank you so much! Might make the next run more interesting!

Yes @Macs18, you can use several apps at the same time.

To listen to a playlist or audiobook you will need to use the C25K app instead of the podcast. You can download the app here:

www.nhs.uk/live-well/exercise/get-running-with-couch-to-5k/#one-you-couch-to-5k-app

Click "download the app from Google Play"

For music I use Spotify. I use the paid for subscription but I think there's a free one aswel.

For audio books, most library services have an app that will allow you to listen to audio books free of charge. My library service (Nottinghamshire) uses the RBdigital app. You create an account using your library card number and then use that account to log into the app.

You can also use Audible, which is Amazon's audiobook app. You have to pay for the audio books on this though.

I'm not amazing with technology, so can you use two apps at once? I'm just using s podcast at the minute but would love to get my own playlist or even a book to listen to. My phone is an android if that makes a difference?

Can I join in? I started on Wednesday & am up to wk1r2 but I'm probably only running for 45secs of the run part...

I'm an early riser so have been heading out at 6:30am & as a PP says most of the houses are in darkness. I'm aiming for Mon/Wed/Fri doing C25K then a lovely walk over the weekend (I usually walk about 3k 4-5 times a week).

I use C25K app, map my walk & my amazon music app at the same time - the only thing is that map my walk doesn't keep me updated on distance/progress as she does when not using C25K.

Stick with it! I did C25K 3 years ago and now I can run marathons!
I’m nearly 50. Never was a runner at school. Not particularly overweight but definitely unfit. Could not run for 60 seconds.
Just keep going and trust in the programme!

Hi,
This is my first post here but I also have just started the c25k program. Im just about to go out for w1R2... Determined to stick at it, I've started a few times before. Lots of inspiring running stories here to help with the motivation!

Week 1 run 3 complete for me too! Woo 🥳 🏃‍♀️

@FATEdestiny I'm doing the nhs couch25k with Sarah Milligan. I do feel she's going to offer me tea and biscuits at some point tho, maybe when I've done all the runs 😉
Definitely a low level of fitness. Will just get a new pair of the ones I've got and see how I go. Thank you

maybe I'm too heavy at 70kg

That's about 11 stone? I was 14 1/2 stone when I started C25K in April last year. I now run every day. Currently averaging over 10km per day. Today I ran 9km non-stop this morning. Then because I had nothing to do this evening, took my dog out for a fast paced 5km run. So 14km over two runs in a day. My intention is not to be boastful, but to show where you could be in a few months time.

Piebeansandchips - if your trainers are worn then definitely time for some new ones. But the aches and pains are probably more to do with low fitness levels than anything else. The more you do, the easier it will be and the niggles should ease.

Be sure to use the NHS C25K program, rather than any of the commercial ones out there. The NHS one gives pointers on how to maintain good running form so you avoid injury, along with all the usual moral support along the way.

W1R3 completed! I had pain in my shins today so think I might need new trainers. The ones I've got are probably 3 years old so no cushioning left I guess. My shoes always wear away on the inside heel of both feet (does that make sense?) rather than equally - anyone know if I need to get something specific that would be better when I'm plodding? Keep on plodding folks

It really does get easier! (From the person moaning a couple of hours ago!)
I just repeated week 4 day 1 - the running sections are 3 min, 2 x 4 min then a 3 min again. I managed 2.5, 3, then 4 and 3 so much better than the other day. Will do it again on Sunday.
I repeated week 1 and week 2 a couple of times, but have definitely improved more quickly as the programme has gone on. Stick with it!

tyrion I'm 80kg and 55 next week. am on Week2 run 2 tomorrow!

have done C25K several times in the past when I was younger and not so overweight and it always worked so I'm hoping I will be able to do it this time too.

having problems with the App not letting me use the same voice all the time though. have to keep changing.

That was day 2 week 1 too

@TyrionLannistersShadow I felt the same yesterday! It's not just you, I was honestly counting down the seconds.

I've just finished w1d2 and I swear I couldn't have run 10 more seconds during each of the 8 runs. Please please tell me it gets easier ! I really want to do this but I feel about 1000kgs as I'm running, maybe I'm too heavy at 70kg :/.

Just keep it up. If you have had a bad day, or feel tired etc, definitely still do the run. It'll make you feel better - Honest!
I started nearly 2 years ago. Began with C25K and went to Parkrun on Saturdays which gave me goals to aim for. Some weeks now I can rack up 50K, and have lost 25 kilos along the way. At the start I could barely break into a trot. Good luck!

That's reassuring! I was just so disappointed that I struggled so much. Will repeat 4.1 again tonight and see what happens.

Jjou week 4 seems like a big change from week 3 but I found runs 2&3 ok and I was dreading repeating it.

I tried to do week 4, day 1 the other day. It kicked my arse majorly. A step up to a 4 minute run just seemed so long. It was so cold it was hard to get my legs moving, and I stupidly decided to not listen to music. Had been on a bit of a high at the end of week 3, that'll show me not to get complacent!
Will give it another go tonight repeating the session, and hope I can do better. Am in awe of those who casually say "Oh I ran 5k/10k last night..." I so want to be able to do that. My stamina (or lack thereof) is embarrassing.

I've just done week 3, run 1! It seemed a massive jump to 3 minutes running, but there are only 4 running segments so it seemed short overall.