Couch to 5k NHS

Spiderpug

Day 1 - horrrible! Can't run for 60 secs, need longer than 3 mins to recover, my trousers kept fallling down b'cos of weight loss, dropped my phone, peed a bit (sorry TMI), legs turned to jelly by run 2 BUT I made it, roll on day 2!

MeanderingMammal

Generally people struggling with this stage are trying to run too quickly. Ease your pace until you can finish the run interval.

Good effort though, I used the NHS podcasts about five years ago.

Tacklewasher

Funny thing with the C25K. You shouldn't really start until you can do some walking. 30 minutes or so. And then when you do run, it's barely faster than you walking speed. I know I started too fast and had to learn to slow down to get through the segments.

And get new pants

Spiderpug

Embarrassingly, I'm only jogging! I find a can't catch my breath - is it possible I'm breath holding???!! I'll see next time

Tacklewasher

Spiderpug wrote: »

Embarrassingly, I'm only jogging! I find a can't catch my breath - is it possible I'm breath holding???!! I'll see next time

What's your speed/pace? I was down to 4mph on the treadmill.

Spiderpug

Ah, couldn't measure as only 20secs each time b4 back to walking pace but wouldnt think there was much difference, I don't think I could jog any slower, hopefully I will get more stamina by week 2?
I walk dog 3mph 50-60 min daily.
New trousers on order

emilyvictoria7

You can do this!! When I first started with C25K I thought I was going to die. I was still smoking and my chest always felt like it was going to explode!! Definitely get pants that will stay up - a bad pair of pants 100% ruins the run! I agree with above posters, jog super slowly. Like literally barely a run. You'll build up with time.

I started C25K in April, and finally ran a 5K on August 26/17. I'm actually currently training for a 10K on November 4/17 so trust me - you can do this if you stick with it, even if it takes more than the 8weeks (I did!)

lorrpb

Slow jigging is perfect, really slow. You don't want or need to be sprinting! Get a belt or bingo thrift store and get pants that stay up, preferably with a drawstring waist while losing. Go to bathroom before you run. Have fun, you can do it! I did it at age 61 and never ran before in my life, even in high school.

CMNVA

I do C25K also. I just started week 6. I am making it through but I do not have any speed. I think my walking pace is faster. I am doing close to a 15 minute mile. I had to kind of chuckle looking at the description of my next run. It says Jog for 1 mile (10 minutes). Ah...not going to happen.

PaytraB

It is possible to run/jog slower than you walk. If your normal walking pace is 3mph, that's a pretty good running/jogging speed to start at as well.

As long as both feet are off the ground at some point during your step, you are running. Speed plays no part in whether you are running or jogging. Both are the same; both are running.

Congrats on starting C25K. As said above, most people start out running/jogging too quickly. Slow down as much as you need to to make it through the running portion of your training day. At this point in time, you will feel winded and have to concentrate to make it for the full running portion. It will take a few weeks for all your systems (muscles, tendons, lungs, heart) to all get caught up to the same level of ability. Once that happens, you won't feel as winded (unless you run too quickly).

I did C25K in my early 50s and am still running because of it. The program does work.

Keep up the good work. This will happen.

Aarjono

Exactly what PaytraB says!!

Just keep at it. Lower your intervals until you feel comfortable. You need to be able to talk. Take days off in between. If you over do, you will get hurt or discouraged.

I just finished C25K. My interval is 20/40. When I first started, I thought I was gonna die. But after a few weeks, it got easier.

My first 5k was yesterday. My average mile was 16:58. My time was 52:38. My interval was still 20/40. I'm putting 1 foot in front of the other. I finished. I'm a runner.

You can do this!!

SCoil123

I just finished week 5 today. You can do this!! I started out too fast and ended up taking a week break thanks to shin splits. It turned out my stride was inconsistent and I was trying to run to fast too soon so best advice is pace yourself.

Now I’m doing 2 runs a week on a treadmill to pace myself and only one outside. I’m enjoying it. It gets easier. I have my first 5k next weekend

SchweddyGirl

If you are having the struggle you are, i suggest repeating week 1 until you can make it through the running segments.

Spiderpug

Thanks for all advice, much better today.
Trousers stayed up, peed b4 I left, secured phone, went slower - meant I managed 5/7 60 secs runs his time with a lot less swearing!
I wont post about every run I do but may update from week to week as none of my friends run, or want to join me!

Christine_2017

You can absolutely do it! I was exactly the same when I started and now I can run a 5k with relative (and I stress relative) ease. I finished C25k over two months ago and have only just managed to start working on bringing my pace up and time down. Stick with it, the sense of achievement is wonderful x

TavistockToad

Spiderpug wrote: »

Thanks for all advice, much better today.
Trousers stayed up, peed b4 I left, secured phone, went slower - meant I managed 5/7 60 secs runs his time with a lot less swearing!
I wont post about every run I do but may update from week to week as none of my friends run, or want to join me!

get some pals on here that are runners!