c25k week one day one!

Week4 run3 done. Bit of a stitch on the last 5 min run but up to then I enjoyed it. (Disclaimer: I'm 51 and at least 1st overweight)

12 weeks after starting c25k and I just ran my first 6.5k and joined a running club!!

@Hezz me too! Never ran before in my life. Had the app on my phone since last January (shameful) and figured yesterday was a good a day as any to give it a go!

I'm doing day 2 week one tomorrow.,I'm definitely a plodder!

I started running with the C25K ap and I'm running my first half in March. You can use Spotify, Strava and C25K all at once which helped me loads. It does drain your battery a bit though. Good luck ok!

Week 4 run 2 today, it seems a big jump to run for 5 mins and 16 mins in total all of a sudden but really pleased to have managed it.

Week 1 day 1 done! I'm delighted with myself, it was hard but doable. I was more plodding than running but I was moving and that is all that counts .

Week1Run2 completed! I tried very hard to not get disheartened by a man in a suit going for the train that passed me However I passed lots of houses in darkness and I told myself while they were sleeping I'd done my exercise for the day so that made me feel a bit better.
Happy running (I think plodding is more accurate for me) to anyone doing it today!

I have just finished week 2. I think the most important thing is to plan when to do the runs, and then keep to the schedule. I mainly aim to run on Friday, Sunday and Tuesday

I hope I don't get left behind!

I started today, have never ever done any exercise and I'm the wrong side of 40.

I joined a gym to do it and I think there were other people there doing it too!

I'm starting tomorrow but meeting up to do it with 7 other women I've not yet met! Starting to wonder if this is a good idea!

I've just done my 1st run of week 1 too. Dead chuffed with myself. Hope I keep on with it. I'm using the nhs app. If you put music on before starting you can listen & then the instructions just come on over that.

I did couch to five k about 2 years ago now. I couldn’t even run for 30 seconds and was doing no excercise. I persevered and completed the whole 9 weeks and a year later ran my first full marathon! It’s so worth it - changed my life!

www.nhs.uk/live-well/exercise/couch-to-5k-week-by-week/?tabname=couch-to-5k

If you feel you can t run just carry on walking. Keep going to the end walking. Then repeat same run or podcast and this time do more of the running bits. Just keep going. If it takes months rather than week s it s fine . I did it over months repeating weeks.
I p referred the nhs podcast which comes with music built in.the music is chosen with the right beat.

That's a great tip phanny . I had look at the nhs one before but it's not available in Ireland so I went for the zen labs one. I had a bit of a root and I seem to be able to play Spotify in the background while it's running so I'm happy with that. Dh is going to come with me although he'll prob stick to walking and I'm hoping dd will come too.

I ran slower than I walked for the first 5-6 weeks.

I didn’t use the app but downloaded the nhs podcast with ‘Laura’. She gives advice through each run but her main point seems to be, if it feels too fast, it is too fast so slow down! It’s not about speed in C25K

Ok I've decided, I'm starting on Wed evening! Now tell me about the app , I've downloaded the zen labs c25k , can I play my own music with that? How does it 'tell' you when to run etc?

Holidayshopping it's not a set pace as such you can do the running bits as fast or slow as you want (id recommend doing them very slowly) to begin with my running parts were almost as slow as my walking!

I'm a complete running novice but found this okay.

It starts off with a five minute warm up walk, then alternates between 1 minute runs and 90 second walks, ending with a longer warm down walk.

It's only 30 minutes in total and you never run for more than a minute at a time.

I listened to a YouTube playlist of the top 100 running songs of all time while I did it which spurred me on.

What happens if you can’t keep up the pace? Do you pause the app?

I started C25K in April, really struggled with the first day but did it and in October I ran a half marathon!
Top tip is to stick with the programme, you might feel like you can't do it but it's much more of a mental challenge than a physical one at some points.
I'd also recommend doing some of the strength exercises that are recommended to go alongside it, not sure if they were on the app or separate they may be in the NHS website
Good Luck!!

Just popping in to say you are all absolute legends for doing this! I love running and the very very hardest bit is starting off. There was no C25K when I started but I used a very similar plan in a book. Keep it up you amazing lot!
@tyrionlannistersshadow go on please give it a try! The "couch" bit is the hardest (getting off the couch) so maybe you could walk every day for a bit if you're worried about starting - that way you've carved out a slot in your calendar for doing it when you're ready to start.

for all of you xx