c25k week one day one!

[izzdino22]

Hi, first time poster long time reader here. Just got in from completing day one of couch to 5k! So tired but i think maybe worth it, just wondering if anyone else has started and how their experience has been so far / any tips

I started 10 weeks ago. now running 5k 3x a week.

Don't give up. I thought 60 seconds of running would kill me at first

Well done on making a start and doing W1R1 - that’s the hardest run done I think!

FateDestiny is my C25K inspiration, hopefully she’ll pop up on here at some point.

I finished (my 2nd attempt) C25K in the week between Christmas and New Year. Haven’t been out since due to various things going on but this is week I get back on it.

My only bit of advice is don’t beat yourself up if you miss a day, go at the pace that suits you so if that means repeating runs or weeks, it doesn’t matter. This is yours and it’s got to work for you.

Sorry to butt in!

How do you know what to do each day-are you following a book/website/app/group?

Thanks everyone for your replies so far, I feel a bit more excited for my next run 

@Holidayshopping I just use the couch to 5k app, it's really easy to understand and outlines what you'll be doing on the screen and then when you're doing your run, the speaker youve chose will tell you what to do and give you encouragementOnly downside is no music when running/walking

I’ve just downloaded the app!!

It says start your music and then click go?!

It seems to be 28 minutes long (I was just playing with it!) -is that how long it takes? How often do you do it?

Just completed my first day as well! Fine with walking but the running took some doing. Feel better for it though!

Next run on Thursday, then hopefully Saturday.

I'd love to start running but I'm a 47 yr old complete novice, I didn't even run in school! However I've lost a good bit of weight recently and want to improve my fitness, my job is fairly physical so I'm not totally unfit. I've downloaded the c25k app but I'm too chicken to start, I'm convinced I'll be useless at it.

I’ve downloaded the c25k app but I'm too chicken to start, I'm convinced I'll be useless at it.

Me too! I might make someone do it with me!

What happens if you can’t keep up with what the plan is say, 10 minutes in?! Do you pause it? Just stop? Walk?

What if I need a lie down?!

I've never run in my life and still smoke, but I started this in early September with a friend, we're doing it slowly so still only on week 7 but last night we ran nearly 5k. Feels unbelievable but it really does work, try it!

I started today too. It was better than I thought it would be. I've always said I'm not designed to be a runner but you never know! The last time I ran was under duress at school - and that was a long time ago!

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

@Holidayshopping yeah the whole thing is only 30 minutes which im glad for i dont think i could cope with any longer! You do it 3 times a week (missing out a day in between each run).

@TyrionLannistersShadow Im totally unfit barely physical at all hadnt done one bit of exercise since school and it wasn't that bad! It helps to take everyones advice ^^ and its nice to know you can always redo days etc. you could definitely do it and even if you dont like it- at least you had a go and every bit of exercise counts

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!!

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

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.

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!

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?

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

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.

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.

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

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!

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'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!