C25K Day 1 nearly killed me

I've done C25K and am currently doing C210K - trust me, it gets a lot easier if you stick to it!! I remember week 1 vividly, I thought I was going to die, but then throughout the week I did it twice more, and the third time it was a breeze - I am confident the same will happen to you! This is my favourite running program (I hate running!!) so keep it up and you will be so proud when you reach a milestone!

If you can do a 20 mile bike ride, but struggled with Day 1 of C25K, it sounds like you were running way too fast. Jog, don't sprint. If you can jog slower, you're not jogging slow enough. Speed will come later.

I'm in Week 1, I've started it a few times but things intervene, most recently a chest infection. But today I did it at lunch and it was pretty brutal. I totally agree with going slow. Today I noticed that I did pretty much the same amount of steps and covered the same ground as I do on my lunchtime walk, maybe only 5 mins faster.

Also, remember it is using different muscles and is higher joint impact than a bike ride, so it will feel a lot harder than a ride, if you're used to riding.

Yes, it gets easier. The first time I went out, I came back a horrible heaving sweaty heap, feeling like I might just die. Nine months later I ran a half marathon. I'm unfit now but I've never had to go back to run/walk since working through C25K about 15 years ago, it teaches you how to breathe and modify your pace to suit the environment and your level of fitness. Just keep at it, 20 minutes, three times a week, and by the time you're jogging for 5 minutes at a time you'll be just fine.

I will repeat what everyone has said - it does get easier. The amazing thing about CT5K is that it works physically and mentally. Right now you are thinking 'that was tough but I did it'. The next session will be just a tiny but easier and the 3rd one a tiny bit easier still. Every time you think there's no way you can run further you do. I constantly amazed myself when I thought I couldn't run for another second but I stuck with the programme and did what the lady in my ear was telling me. I went into my Monday run thinking there's no way I'll do this and by Friday I was thinking I'm going to do this!

You totally can do this, we all know you can do it, because we have been there and we did it too!

Don't give up, it will get easier as you build your endurance up! I did C25K and am now training for a 15K, so that's a little proof that if you stick with it, it will work. Keep telling yourself "I can do this!" even when it's really tough. I do that every time I run!

I'm starting this too. I used to run a couple of years ago but I did it on my own- as in running from fire hydrant to fire hydrant. Lol. But now I'm going to use this app. Please add me for support!

On W1D1 i felt the same way, except I had just recently got up off the couch! I'm in to week 7 now, have repeated a few days where I had a gap and the first day back was a big one, but have been amazed at how I am progressing. Last night I ran for 25 minutes with no walking (well, warm up and cool down). I remember the first day when the routine jumped to "Run 20 minutes", but I made it. And I have made every day I started since.

Pay attention to your body, stretch and address any pain issues that come up. Early on I had some Achilles pain, and recently a tinge of plantar fasciaitis. Learn how to properly stretch and recover to avoid injury. If feeling something come on deal with it before it becomes and issue.

I'm thinking I might start looking for a 5K in August to seal the deal.

I agree with everything that everyone else said. I used this and currently run a 5k about 2 times a week now. I'm still a fat girl too at 5'3" and 190lbs. Anyway, the other thing I wanted to add was that I don't think 5 minutes is an adequate warm up time for a beginner. I used to walk 10 minutes and get loose, then stretch and then I'd turn the app on. 5 minutes is good for me now, but until I got almost to the end of C25K I needed the extra 10 minutes of warm up. Also, don't be afraid to repeat a week if you need to. I repeated most of them as I never really exercised a day in my life before I picked this up.