C25k get your encouragement here.

[StripyHorse]

As the last thread has been going so well, with graduates aplenty, here's a new thread for encouragement. Everyone is welcome!

Just go and do it @minipie! You’ll be glad when you’ve done it.

I did my first run after completing the programme this morning. It was weird not having Sarah’s helpful encouragement in my ear. I nearly gave up as there was a strong headwind on the uphill section - but I kept going and did the 30 mins. Next time I’m going to try to keep going for a bit longer.

Do it @minipie do it!
It might start raining later then you definitely won't go out! Imagine yourself at 5pm today, you'll either be feeling really pleased with yourself that you did it or really down that you didn't. Plus if you're like me the debating whether or not to do it even if you don't will take up a ridiculous amount of headspace all day so it's far more efficient just to go & get it done! Lol

Thank you!!

I have just gone and done it - pleased with myself especially as I accidentally paused the app at one point so ended up running about 3-4 min by accident!! I was thinking where the bloody hell is she I’m dying here and then finally checked my phone... oops

In awe of people who are up to 30 min, I can’t imagine getting to that point but am determined to keep going

Well done @minipie !!!

Just found this thread so late to the party but hoping I can join! I'm on W6R2... seem to have been hovering around week 5/6 for a while so could do with a bit of encouragement! Defo not a natural runner!

Congratulations @Talksunderwater! Well done on completing

I did it! Great that there are a few peeps at the same stage.

@minipie I chortled out loud at your running 4 minutes, I kept checking I hadn't accidentally pulled the headphones out by mistake . Good to know you can do it though.

Right so I hated every single minute of W1R2. I went from thinking I've bitten off more than I can chew here, to maybe I should pick a different sport, to how the hell am I going to run for 30 minutes.

Now I am back basking in the warm glow of serotonin and endorphins I feel great.

And not as red as last time!

Interestingly (to me ) the point I wanted to quit most was just after the third 1 minute run. When I looked on FitBit after that is when my heart rate went highest. And all the other minutes after my heart rate didn't get as high.

See ya Weds!

For anyone who's a more experienced runner - is there a need for a days rest in between runs once you've graduated ?
I'm now running 5K every other day but there are days in between I'd love to run but feel I shouldn't. Any reason why not ?

@schoolcook currently still working through the program but before I got fat and unfit between 16-20 I ran and competed alot. I would run 5 days a week no issue, if you're fit enough you will probably be fine running without rest days. Just be sure to stretch properly and ideally add in some strength training to help protect you from injuries.

Thank you 😊
I'd like to run Monday to Friday before work then do a bit of weights and Pilates at the weekend. I may try it when I'm off work next initially.

Well done to you too User258244! You hated it but you kept going and now you feel fab... remember that if you hate it another time

I don’t think I go red but I do cough a lot after running - I think it’s from stirring up whatever’s in that last portion of my lungs that I never use normally

Well done @User258544 !
Things I've found helped during my first week (God I'm such a running expert...not lol)

• Did the same route all 3 runs so kind of felt like I knew where I was up to... I mean obviously you know because the app tells you time-wise but also physically...I just found that psychologically helpful
• I got the app working with my music app so have been listening to some 00s dance classics! I can't do exercise without music. I think it's 00s garage for W2
• Stretching before R3 really really helped my calves which are normally super tight for the first part.

Apologies to all the experienced runners for whom this is probably all very obvious... this has really helped me as a beginner. Good luck this week everyone!

@Cavagirl Good shout about calf stretches. I will do more of these. How do you play music in the non talking parts of the app without stopping it?

Thank you @minipie

@User258544 I use the C25K app (not the podcast.... on my android the app icon is an orangey red). You just do both music and app simultaneously on your phone and the app will talk over the music, it works really well

Yes I have the C25K app and right at the start it says start your music now (before you press go on the run). You start your music playing in spotify or wherever you have music on your phone, then press go on the app. It will fade down the music when the coach talks.

schoolcook you're addicted 😄

Well done to all those conquering the W2,3,4.. before you know it you'll be running for 30 mins straight (no matter how unlikely that feels at the moment.

I keep undershooting the 5k target as I haven't sussed a reliable 5k route yet. I decided to do 5 loops of the local park which I know is 1k per loop this evening but left too late and it was too dark to do the last couple of loops without risking breaking my neck so took to the road and manage to only do 4.5 😬.
I need to push myself as the last 5 mins are still hard work so think those last 500m are critical to keep building my stamina.
Thursday will be my next run, am going to fastidiously plan my route!

Wow well done @LakeFlyPie ! Running inspiration for those of us just starting!!
I'm hoping to start W2 tomorrow but I twatted my knee yesterday on a door 🤦‍♀️ hopefully it's less sore and I can run on it tomorrow! What a muppet.

Thanks @IveSeenThings

Well done to all the new runners. It’s really tough to get used to doing the programme and to stick at it. The hardest part for me at the beginning was the mental element - getting my head around the fact that I could keep up with the programme instead of assuming I couldn’t do it.

@schoolcook I’m glad you asked that question. I think running 4 or 5 times per week might suit me too now (depending on the weather of course - I’m definitely a fair weather runner!)

@LakeFlyPie addicted is bang on 
@Talksunderwater I'm a fair weather everything but running has overtaken that and now I'd rather get soaked than not run !
Off out now so I am back in time to get ready for work.
Those just starting please keep at it - I am 45 and have never run in my life and I'm now doing 5K every other day without feeling like I might die like I did after W1R1

I am getting addicted too. Starting to get grumpy and antsy on my "rest" days because I want a run and am not allowed.

W2R1 done. Very blowy out!
Didn't find the increase to 90s intervals too bad but was very happy to find another 30s added onto the recovery time too!

Well done @Cavagirl!

@cavagirl thanks for tip on stretching before run. I just thought the warm up would be enough but really helped stretching before warming up (sounds so obvious now that I write it but for some reason wasn't befor )

On a brighter note for myself I logged into run yesterday and realised I'm actually on w5!!! So yesterday I got w5r1 done. Today I did w5r2 and then I sneaked a peak at w5r3 onfg!!! They think I can jump from run 8mins walk 5 run 8 to a straight run 20???? Hell no! Think I'll be repeating w5r2 a few times!

@schoolcook how long did it take you to reach 5k? I'm 45 too and while I enjoy other sports I'm not fit by any means and have never been able to run. I can believe I ran for 8min straight BUT I have no idea how I'll get to 5km. At my speed that will be about an hour of running