Couch 2 5k - 2 days later

Take it slow, everyone is at a different starting point for fitness. If you can't do the workout recommended, then modify it for what you can do and work up to it. When you can do the first workout without pain, then you can advance. It may take you months to get to this point, but, that's ok, just do it at your own pace.

Take this slow and do not hurt yourself. An injury can set you back months. Good luck.

Yup take it slow! When I first started running, I was almost shuffling more than running lol. I didn't do c25k but I worked the same way...run a little...walk a little...repeat. At first, I was only able to run about 30 seconds at a time and would be sooooo out of breath. A few tries later, I ran for a whole song and was so excited! It felt great bc I had never been able to run for that long in my whole life. I think it took me about a month to work up to a full mile, and that mile took me 20 minutes. I was about 225 lbs when I started.

That was a little less than a year ago. I worked up to being able to run 3 miles in about 6 months, at an average of 15 min 30 sec per mile. That's still slow compared to most but...omg I ran 3 miles without stopping!!! I injured myself in the fall and didn't run for almost 3 months. I'm happy to be able to say I ran 2.5 last week with no issues.

it's really ok to go realllyyyyyyy sllooooowwwwww lol. That very slow jog will naturally get faster the more you do it. Then, if you want to go for longer...it's ok to slow down again to help you go longer.

One thing though...if you can barely manage walking...don't run. My first 75 pounds that I lost, my exercise was mostly walking, as briskly as I was able. There's no way I'd have been able to start running at my starting weight, 300 pounds, and if I made myself try it before my body was ready, I'd have gotten discouraged fast. I don't know you're weight, but keep in mind...small goals are better, bc they have a higher chance of success. Of course it's good to have higher more difficult goals also, but start small, find success, feel good, get confident...then take things a step further and push towards the next small goal. Eventually, all those small successes add up and next thing you know....you've reached the big goal!

The other thing to try is slow down. It doesn't matter if you're running at a similar pace to you'd walk. My first few sessions when I started (at around 300lbs) my average pace was 4mph. I've slowly got quicker (today's Park Run I averaged 5.5mph). Aim to be able to run for 30mins at the end of the programme, this may well be short of 5k distance. I started C25K unable to run at all or to walk 5k. I can now run 13k non stop but still can't do 5k in 30 mins!

I'm slightly confused about 8mins on the first installment. Did you mean 8 lots of 1 min with walks in between? If not, check you are actually doing week 1 workout 1 as most versions of C25K I've seen have something along the lines of 5min warm up walks, followed by 1 min run, 2 mins walk repeated a few times then a 5 min cool down walk as the first installment.

Sorry for the confusion. It is 5 minutes of walking, 60 seconds running, 90 seconds walking, and repeat 8 times, until you have reached the 8 minutes of running. I only managed 2 1/2 minutes of running on my first session

Oh it is the same one.

Then I'm not sure if you saw this part but it says you can repeat weeks.

Please keep in mind, C25K is supposed to be a LIGHT JOG, not full on running perhaps you ran too hard for your very first time, thinking you have to do it that way. But they keep saying throughout the program, it's just a light jog. So next time you do it, take it a bit easy, if you didn't the first time.

Let your body recover for a few days and have a second go

BTW, I'm doing the program too, and I wasn't ready to move on every single week to next level - I did Week 1 for like 4 weeks alone! Only then I felt ready to move on to week 2. That I also did on repeat until I felt ready for Week 3. In fact, I've been doing it now for almost 8 months, and I still only made it to Week 5, but I find it suits me that way. There's no way I would have been ready to move on after just one week to next level each time

Just remember to persevere and you're going to love it.

I didnt manage to complete the first installment, the 8 minutes run, I managed a mere 2 1/2 minutes. Now, two days later when I was going to retry this 1st session, my body is in agony!

Which version are you using, doing 8 minutes on day one seems very ambitious.

The Coolrunning C25K programme that many apps and podcasts are based on starts with 20 minutes of 60 second running followed by 90 seconds of walking, repeated several times.

Personally I used the NHS podcast series, http://www.nhs.uk/Tools/Pages/couch-5K-running-plan.aspx

There is nothing wrong with repeating sessions, or weeks, to help you consolidate. But I'd be concerned that whatever programme you're using is pushing you too hard too soon.

On the programme at the link you're not doing 8 minutes until four weeks in.

I didnt manage to complete the first installment, the 8 minutes run, I managed a mere 2 1/2 minutes. Now, two days later when I was going to retry this 1st session, my body is in agony!

I know I'm hugely overweight and haven't run in 16 years But I expected to retry this first session today, I can barely manage walking

Then start with walking. I did. Still lost weight.

Another alternative...look up cool runnings couch to 5k because the one you are doing sounds more challenging.

If you can barely manage walking, why would you even think running was possible? That's setting yourself up for failure and an injury.

You dont need to run to lose weight. Walking worjs.
But you dont have to exercise to lose weight, a moderate calorie deficit will do

Okay...Jenny...lol...we need some clarification here lol....

Can you barely manage walking because you are sore from running....or can you barely manage walking period?

If it is soreness because of running, then you need to slow down.

If it is that you can barely mange walking period, then yes you need to set up a walking base of 30 minutes straight.

See...I am taking your original post to sound like you are sore from the running...but it is obvious that others are taking it a different way. If you could clarify this for us. Thanks.

I meant I can barely walk today, not in general.

That is what I thought...lol...

I stand by my original suggestions of slowing down and maybe bringing in that other week if you need it.

One other suggestion...come over to the C25K group...lots of support over there.

http://www.myfitnesspal.com/groups/home/30-couch-to-5k-running-program-c25k

Well no one said this is easy. Its going to suck. Time to buck up.

I actually did the program, twice. First time I did a slow pace. The second time I did it to help with speed work (up to week 5).

At this pong really just go slow, almost walking. Its 60 second intervals. If you don't get them all. Just repeat week 1.

I'm assuming your doing this on a treadmill too. Treadmills suck. Try to get outside, its so so much better. I can't even put it into words.

best of luck and good for you! just 'liked' and sent you a message on your blog on fb

Honestly, I think even C25K is too much for someone who's truly been a couch potato. I was in the same boat and basically I started out just walking and getting my body used to moving for an extended period of time. I started out just walking 30 minutes 5 days per week and upped my time and distance over the course of 4-6 weeks to the point I was pretty much walking an hour per day 5-6 days per week. Once I was there I started back with the C25K and took it slow.

Gaining/re-gaining your fitness is a process and it takes awhile.