More Couch to 5k encouragement!

I tried the speed graduate NHS podcast again and failed. Did the 5 minutes of much faster than usual running then couldn't go any faster I had to stop and walk. My back has been hurting for a couple of days and it was killing. I carried on a bit alternating walking with my usual pace running for 20 minutes. Everything I've tried to do since graduating I've failed at. I think I need to shift some weight my body is falling apart lugging all this weight around running.

Welcome @ArthurMorgan - you can do this! It can be tough, but it is possible! Just listen to the app and do exactly what they tell you. I have occasionally had to repeat runs or weeks, and that is fine too. The key thing is to get out there every other day, trust the app and have confidence that you can do it. I remember finding my first run with C25K horrific, but I'm now close to completing it for the second time. Let us know how you get on!

Hi all, can I join? I'm planning on doing my first run tomorrow though I'm dreading it as I'm very overweight and incredibly self conscious!

Thank you @banjaxxed!
Doing C25K again with intervals of faster running may be a good idea?

Hi can I join, I was on another of these threads

Got to week 8 and then hurt my knee but back on it.

@mugglebump I am told by a running friend that the best way to get faster is to pick up speed for 20 seconds every say 3 mins then 2 mins, then a minute and you will up pace

Hi all, well done to the W6ers @Needmybuttkickedintoshape and @notaflyingmonkey and @Sexnotgender, so nearly a graduate. @Lottiepink week 7 starts off tough but I found it did get easier - I think I enjoyed going back to repeating the same run and feeljng it getting slightly easier.

I've been unwell and had a couple of weeks without running... I'd got as far as W8R2. I managed to go out today, stepping back to W6R1 and adding on an extra 5 min run at the end, so running 5 mins, 8 mins, 10 mins with walking breaks. Thought I'd ease myself back in.

I'm definitely taking the scenic route and lots of people have overtaken me and graduated. I started 13.5 weeks ago and I'm still at least 2 weeks from finishing. But I am still just about getting out there and doing it, and I'm really pleased with that.

I am super slow!

Hi all, am on Week 9 and can’t believe am running for 30 minutes! The problem is I am running very very slow. I only cover a little more than 3K. What can I do to cover that big gap in speed??

W9R2 done! Was ok because I did it really slowly. Averaged about 8 minutes a km. Slow and steady 😊 only one more run to go!

Well done all. Such inspiration! Completed week 4 run 1 today.

notaflyingmonkey well done. I did W6R2 this morning which was my 2nd 20 min run. Did it but it wasn't easy and a couple of times I wanted to stop but I knew that if I did, I wouldn't be able to get going again. 25 min run day after tomorrow and it seems huge

I done week 7r1 yesterday I was in the same mindset as @TeamEponine although 10-15 mins, I'm telling myself just keep putting one foot in front of the other.... then the last 5 mins I just wanted to stop, I had a stitch so slowed my pace. But the main thing is I did it without stopping, now I'm dreading my next one tomorrow 😬😂

I was trying to give myself praise while doing it, as we all should, think we all need to think back to week 1, when a minute seemed impossible, we can do this 💪

Going to bare all this in mind for tomorrow's, I'm pretty sure when I start it will go out the window 😂

Will try and do W9R2 later today.

W6R3 done. I've given myself a big pat on the back for doing a 25 minute run.

I am proud of myself for getting out and doing it, and sticking with it this far.

Well done .

I have a day off work and haven’t got up yet . Need to get up and do things (although not running - running yesterday and tomorrow but not today )

Bloody hell. Just finished week 7! Taking tomorrow as a rest day, then I guess I’m running 28 minutes! 😱 Feels totally unreal to say that.

@Needmybuttkickedintoshape Amazing! Well done

Just take it one minute at a time. You can do it!

Fantastic, @Needmybuttkickedintoshape!

Well done 👏🏻👏🏻👏🏻👏🏻

Was meant to go out this morning but it was bucketing down so didn't. It still hasn't stopped but after a long day at work just went for it.

First 5 mins was about to just go home. Then thought I would run for 6 songs. Got that far and kept going and made it to 30 mins.

I'm happy with running for 30 mins and so glad I e reached this point. To everyone working through the program stick with it

Omg..... I have just completed w6r2 after my failure this morning. 😃 😃 😃 Pleased doesn’t even come close. It’s been playing on my mind all day and being an over analytical person I know I would dwell on it until Thursday when I scheduled myself to try again. I listened to everyone’s advice and I’m so grateful that you kindly took time to reply to a newbie especially @TeamEponine as your breakdown someS me up completely.

Don’t get me wrong I was deliriously slow and only covered 3.24 km in 34 mins inc the warm up and warm down walks but I didn’t stop and keep seeing on here that not stopping is the most important thing rather than distance at this time. When Michael tells me I’ve got one more minute left on each of the 10 mins I did try to go a little faster . Now onto w6r3 on Thursday which seems daunting Any tips greatly received 😀

On rhythm, would running without music help for a bit? Maybe have an audio book or a podcast to listen to but nothing that has a beat that might throw you off from your natural rhythm. Might be worth exploring breathing rhythm as well, though I've not got that sorted myself yet - I've had people recommend three strides for each in breath and each out breath but never quite got that to work.

@LunaNorth @PrincessWatermelon @TeamEponine thank you all so much for your words of wisdom .

@teamEponine your breakdown in minutes is me down to a t but I’m not experienced enough to agree with the 10 minute onward thing.😃

I find my body baffling. I don’t get all huffed and puffed my chest doesn’t hurt , legs twinge a little but ok. Don’t get aches the next day so it’s all very frustrating that I just can’t/ won’t get into a rhythm .

Maybe I’m just a lazy arse 😂

Apologies for my moany rants today... Especially being a newbie but I’m over analytical Of everything I do and find it hard to switch off .

Just coming on to say that I totally agree with the ten minute thing. My runs usually go something like this...

• 0-2 minutes: What the fuck am I doing. I can't run. I hurt already and can't breathe. No way can I do this.
• 2-5 minutes: This is awful, why am I doing this? But then again, I feel like this on every run, so just keep running (sung Dory style).
• 5-10 minute: Ok, this is tough, but maybe I can do it.
• 10 minutes onward: Right, now I'm in the groove and almost feel like a runner.
• Final couple of minutes: