progressing On C25k ?

[toastyarmadillo]

I have been doing week one for two weeks now (Using couch25kfree app), I am still to my eternal humiliation, unable to complete a session, I end up having to walk during one of the run periods towards the end. Do i just keep doing week one until i can actually complete it without extra walking bits? Starting to feel a tiny bit disheartened now.

Maybe you are trying to go a bit too fast? Try slowing down the runs a bit, you might find you're able to complete them all then.

But have a go at week 2 if you like - no biggy if you need to walk a little! Definitely took me a while after "finishing" C25K before I could actually run half an hour without walking at all that's for sure.

How fast are you running? Slow yourself down to a jog and don't stop and walk unless something is actually hurting you. It's as much a mental barrier than anything else

Keep going. When I first started I struggled to run for a minute. I repeated a few weeks. It takes time to learn your natural pace as a runner. You should be able to speak as you jog, so it is normally a VERY slow jog at first. My pace when I started C25K was around 9.5 per km. I started in January, now in March / April I am a 6.2 per km.

The hardest thing is going for the first run. You've done the hard bit. Keep going! If someone had told me in January that i would be running for 6 miles now I'd have thought they were drunk. It's a really good programme, it works, but listen to your body and repeat if necessary. I repeated Week 5 twice.

I'm not a runner in physique either, still a good stone overweight, was 3 stone overweight when i started, and possessor of huge norks.

What everyone else says. Keep it to a slow jog, repeat as you need to. I can now do 5k partially uphill and simply did not believe in Jan I would get this far.

Thanks for the suggestions, ironically I finally completed week 1 last night on the treadmill at the gym. Did 3.2kph walking and 5.3 kph jogging. It was tough towards the end but I managed it and now I feel so proud of myself.

Should I do week 1 until I complete all three days in a row?

Yes just work through each day in order. If you cannot complete a day the. Just repeat that day until you can and then move on.

I was not particularly fit but I completed the programme in 4 weeks with no repeats. The secret to this? I did it on a treadmill! It's lots easier indoors! I now run 5k outside once a fortnight at parkruns and find that doable but God ... Much harder!