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C25K

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By (user no longer on site) OP   
over a year ago

Remember trying this a couple of years ago but I couldn't even run a minute on W1D1. Tried scaling the running intervals back to 30 seconds but couldn't keep it up for the full 25 minutes so I gave up

I want to try this again as I have been going for walks every day but am getting bored very quickly. Sadly I'm even more unfit than I was last time and know for a fact I won't even last 30 seconds running. If I reduce the intervals wayyy down to say 5 or 10 seconds running/jogging (and increasing walking intervals accordingly) would this still be enough to have any increase on my stamina? Has anybody else had to modify the program like this? At this rate it would take me weeks to get ready for even W1D1 but don't want to get put off by the struggle again...

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By (user no longer on site) OP   
over a year ago

[Removed by poster at 05/05/20 11:42:58]

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By (user no longer on site)
over a year ago

Well, obviously I know what W1D1 is

But could you explain what it is for everyone else please. They're not too bright

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By (user no longer on site) OP   
over a year ago


"Well, obviously I know what W1D1 is

But could you explain what it is for everyone else please. They're not too bright"

Sorry, wrote this while still half asleep! It's week 1 day 1, where you're meant to run one minute and walk for two (repeat x8). Do that for 3 days during week 1, then week 2 you do 3 days of running for 90 secs, walk for 90 secs etc. The idea is to keep increasing the running intervals until you can run for 25mins straight.

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By *agneto.Man
over a year ago

Bham

Tried it before but the first few weeks feel too easy and the later weeks too hard.

I'm up to 4k at the minute by doing it my own way. Might work for you too.

First, I set out doing it by time, 20mins. Running, walking when I need to, for the whole 20 minutes. Every time I did it, the distances got futher and further.

Once I was up to the 20 minutes, I then started to do it by distance. Aiming for 3k, again, running mostly and walking when i had to. Every time I did it, my 3k time got faster.

Once I could do 3k without walking, then I started aiming for 4k. Again having to walk a it. But every time, the I was getting quicker and no having to walk as much.

Next I'll be aiming for 5.

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By *otsossieMan
over a year ago

Chesterfield

You’re doing the right thing. Keep at it.

Judge the intervals by your recovery.

I did this years ago and trained up and ran a 10k before I realised running is Not My Thing.

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By (user no longer on site)
over a year ago


"Remember trying this a couple of years ago but I couldn't even run a minute on W1D1. Tried scaling the running intervals back to 30 seconds but couldn't keep it up for the full 25 minutes so I gave up

I want to try this again as I have been going for walks every day but am getting bored very quickly. Sadly I'm even more unfit than I was last time and know for a fact I won't even last 30 seconds running. If I reduce the intervals wayyy down to say 5 or 10 seconds running/jogging (and increasing walking intervals accordingly) would this still be enough to have any increase on my stamina? Has anybody else had to modify the program like this? At this rate it would take me weeks to get ready for even W1D1 but don't want to get put off by the struggle again... "

MI5 is on their way to crack the code!

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By *otsossieMan
over a year ago

Chesterfield

Top tips : get decent underwear and trainers

If you’re overtraining then swap a run or two for brisk walks, then repeat the week. If it’s getting too hard too fast then level out until you catch up.

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By *dam1971Man
over a year ago

Bedford

I’ve done it, you shouldn’t need to modify the program, have you tried going slower?

Lots of my runs were done at a slightly energetic shuffle rather than actual running, but it’s possible.

It doesn’t matter how tired you are after the first one, push yourself and you’ll be amazed. It’s literally teaching you how to run, something that PE teachers never did with us fat kids at school

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By (user no longer on site)
over a year ago

Reebok used to have a great slogan ‘run at the speed of chat’

Most running should be at a pace where you can hold a conversation with someone. You will be slightly out of breath as you are moving quicker than a walk but shouldn’t be gasping for breath.

For your one minute runs, you don’t need to pelt it. Just move your feet quicker than a walk

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By (user no longer on site) OP   
over a year ago


"Tried it before but the first few weeks feel too easy and the later weeks too hard.

I'm up to 4k at the minute by doing it my own way. Might work for you too.

First, I set out doing it by time, 20mins. Running, walking when I need to, for the whole 20 minutes. Every time I did it, the distances got futher and further.

Once I was up to the 20 minutes, I then started to do it by distance. Aiming for 3k, again, running mostly and walking when i had to. Every time I did it, my 3k time got faster.

Once I could do 3k without walking, then I started aiming for 4k. Again having to walk a it. But every time, the I was getting quicker and no having to walk as much.

Next I'll be aiming for 5. "

That's amazing progress, well done! I'm not going to lie though it sounds a lot harder than the program... But great that it worked for you

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By (user no longer on site) OP   
over a year ago


"You’re doing the right thing. Keep at it.

Judge the intervals by your recovery.

I did this years ago and trained up and ran a 10k before I realised running is Not My Thing."

I haven't started yet haha, just wondering if I should. Still scarred by my memories of last time I tried! Although that was on a treadmill, and this time will be in a park (for obvious reasons). I have the added bonus of fresh air and real ground beneath my feet but also there will be other people/runners there so obviously I am terrified.

Also - that's a long way to learn to run before realising you don't like it!

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By (user no longer on site) OP   
over a year ago


"I’ve done it, you shouldn’t need to modify the program, have you tried going slower?

Lots of my runs were done at a slightly energetic shuffle rather than actual running, but it’s possible.

It doesn’t matter how tired you are after the first one, push yourself and you’ll be amazed. It’s literally teaching you how to run, something that PE teachers never did with us fat kids at school "

Honestly I'm so unfit, even a fast shuffle at a minute would be a struggle for me. I am walking about 40ish minutes every day at moment but at quite a slow pace. I'm just wondering whether it's best to do a one minute brisk walk or ten second jog/slow run, then increase to 20 seconds, 30, 45 and then start C25K properly when I'm comfortable with that. Like a pre-program, if you will.

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By (user no longer on site) OP   
over a year ago


"Reebok used to have a great slogan ‘run at the speed of chat’

Most running should be at a pace where you can hold a conversation with someone. You will be slightly out of breath as you are moving quicker than a walk but shouldn’t be gasping for breath.

For your one minute runs, you don’t need to pelt it. Just move your feet quicker than a walk"

You have obviously never seen me try to run if you think I am capable of "pelting it"!

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By *otsossieMan
over a year ago

Chesterfield

Honestly it gets easier. Think of it as speeding up a walk at first.

Walk until you get warmed up, the run for a bit until you get breathless, drop back to a walk until you recover, then repeat.

Next session time yourself. That’s your baseline interval. You’ll find you instinctively push yourself harder as you get used to it.

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By *iddlesticksMan
over a year ago

My nan’s spare room.


"Remember trying this a couple of years ago but I couldn't even run a minute on W1D1. Tried scaling the running intervals back to 30 seconds but couldn't keep it up for the full 25 minutes so I gave up

I want to try this again as I have been going for walks every day but am getting bored very quickly. Sadly I'm even more unfit than I was last time and know for a fact I won't even last 30 seconds running. If I reduce the intervals wayyy down to say 5 or 10 seconds running/jogging (and increasing walking intervals accordingly) would this still be enough to have any increase on my stamina? Has anybody else had to modify the program like this? At this rate it would take me weeks to get ready for even W1D1 but don't want to get put off by the struggle again... "

Keep up the walking and just do what you feel you can and then just a tiny bit more. It will soon be that that little bit more gets more and more.

The important thing is do not give up hope and congratulations for trying.

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By *eliWoman
over a year ago

.


"I’ve done it, you shouldn’t need to modify the program, have you tried going slower?

Lots of my runs were done at a slightly energetic shuffle rather than actual running, but it’s possible.

It doesn’t matter how tired you are after the first one, push yourself and you’ll be amazed. It’s literally teaching you how to run, something that PE teachers never did with us fat kids at school

Honestly I'm so unfit, even a fast shuffle at a minute would be a struggle for me. I am walking about 40ish minutes every day at moment but at quite a slow pace. I'm just wondering whether it's best to do a one minute brisk walk or ten second jog/slow run, then increase to 20 seconds, 30, 45 and then start C25K properly when I'm comfortable with that. Like a pre-program, if you will. "

Pre-program if needs be. I stop started the C25K a couple of times (I did fall over a twig and twist my ankle to be fair ). The most important thing is sticking at it and not beating yourself up for how long it takes to complete it. Some days you might want to repeat the previous day and that's okay. I know it seems insurmountable but I'm a very big girl and not particularly fit per se, but I can now run 5k. Running isn't the all out sprint I thought it was at first.

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By *DreamOfGenieWoman
over a year ago

London

I totally hear you OP - I had the same problem when I first tried C25K a couple of years ago! Being an asthmatic smoker at the time certainly didn't help either.

I want to give it another go now but my confidence with running and progress is totally bashed. I'm doing cycling to build up some general strength and fitness first before attempting it again. Still asthmatic too so that makes me a little nervous.

It's a shame we don't live close by, we could have done it together! I'd totally be up for a little 'motivate each other' chat group though along with anyone else who's nervous to start it for the first time

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By *dam1971Man
over a year ago

Bedford


"I’ve done it, you shouldn’t need to modify the program, have you tried going slower?

Lots of my runs were done at a slightly energetic shuffle rather than actual running, but it’s possible.

It doesn’t matter how tired you are after the first one, push yourself and you’ll be amazed. It’s literally teaching you how to run, something that PE teachers never did with us fat kids at school

Honestly I'm so unfit, even a fast shuffle at a minute would be a struggle for me. I am walking about 40ish minutes every day at moment but at quite a slow pace. I'm just wondering whether it's best to do a one minute brisk walk or ten second jog/slow run, then increase to 20 seconds, 30, 45 and then start C25K properly when I'm comfortable with that. Like a pre-program, if you will. "

I was in the same position as you when I started, part of the advantage of the program is that you blindly follow their instructions. Once you start setting your own pace it loses its impact.

Certainly for me, I’d never have done it at my own pace, I could only do it if I followed their instructions.

I’d say do the first run of week 1 first, but don’t be afraid to repeat it if it’s hard. I was pathetically unfit when I started so I really do sympathise.

It’s an amazing program, you just need to trust that it’s right and it will get you there

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By (user no longer on site) OP   
over a year ago


"Remember trying this a couple of years ago but I couldn't even run a minute on W1D1. Tried scaling the running intervals back to 30 seconds but couldn't keep it up for the full 25 minutes so I gave up

I want to try this again as I have been going for walks every day but am getting bored very quickly. Sadly I'm even more unfit than I was last time and know for a fact I won't even last 30 seconds running. If I reduce the intervals wayyy down to say 5 or 10 seconds running/jogging (and increasing walking intervals accordingly) would this still be enough to have any increase on my stamina? Has anybody else had to modify the program like this? At this rate it would take me weeks to get ready for even W1D1 but don't want to get put off by the struggle again...

Keep up the walking and just do what you feel you can and then just a tiny bit more. It will soon be that that little bit more gets more and more.

The important thing is do not give up hope and congratulations for trying. "

Thank you, I have been trying to go a little further with my walking each day but honestly I find it so boring... I have tried changing routes, listening to music, I downloaded an audiobook... Even though I feel much better afterwards and am itching to get out when I haven't had my daily walk I still don't enjoy the actual physical act of doing it! I suppose not many people genuinely like exercise though to be fair. I'm just hoping that trying something new which changes a little each week and where I can (hopefully) measure some sort of progress will keep me interested.

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By (user no longer on site)
over a year ago


"Remember trying this a couple of years ago but I couldn't even run a minute on W1D1. Tried scaling the running intervals back to 30 seconds but couldn't keep it up for the full 25 minutes so I gave up

I want to try this again as I have been going for walks every day but am getting bored very quickly. Sadly I'm even more unfit than I was last time and know for a fact I won't even last 30 seconds running. If I reduce the intervals wayyy down to say 5 or 10 seconds running/jogging (and increasing walking intervals accordingly) would this still be enough to have any increase on my stamina? Has anybody else had to modify the program like this? At this rate it would take me weeks to get ready for even W1D1 but don't want to get put off by the struggle again...

Keep up the walking and just do what you feel you can and then just a tiny bit more. It will soon be that that little bit more gets more and more.

The important thing is do not give up hope and congratulations for trying.

Thank you, I have been trying to go a little further with my walking each day but honestly I find it so boring... I have tried changing routes, listening to music, I downloaded an audiobook... Even though I feel much better afterwards and am itching to get out when I haven't had my daily walk I still don't enjoy the actual physical act of doing it! I suppose not many people genuinely like exercise though to be fair. I'm just hoping that trying something new which changes a little each week and where I can (hopefully) measure some sort of progress will keep me interested. "

If you get out there repeatedly, eventually it becomes a habit and is easier to do. Good luck OP

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By (user no longer on site) OP   
over a year ago


"I’ve done it, you shouldn’t need to modify the program, have you tried going slower?

Lots of my runs were done at a slightly energetic shuffle rather than actual running, but it’s possible.

It doesn’t matter how tired you are after the first one, push yourself and you’ll be amazed. It’s literally teaching you how to run, something that PE teachers never did with us fat kids at school

Honestly I'm so unfit, even a fast shuffle at a minute would be a struggle for me. I am walking about 40ish minutes every day at moment but at quite a slow pace. I'm just wondering whether it's best to do a one minute brisk walk or ten second jog/slow run, then increase to 20 seconds, 30, 45 and then start C25K properly when I'm comfortable with that. Like a pre-program, if you will.

Pre-program if needs be. I stop started the C25K a couple of times (I did fall over a twig and twist my ankle to be fair ). The most important thing is sticking at it and not beating yourself up for how long it takes to complete it. Some days you might want to repeat the previous day and that's okay. I know it seems insurmountable but I'm a very big girl and not particularly fit per se, but I can now run 5k. Running isn't the all out sprint I thought it was at first. "

Umm you obviously are fit if you can run 5k!! Congratulations for getting to the end!

When you talk about repeating days - how many days did you do per week? The official recommendation is 3 but I feel like that wouldn't be enough for me to keep motivated?

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By (user no longer on site) OP   
over a year ago


"I totally hear you OP - I had the same problem when I first tried C25K a couple of years ago! Being an asthmatic smoker at the time certainly didn't help either.

I want to give it another go now but my confidence with running and progress is totally bashed. I'm doing cycling to build up some general strength and fitness first before attempting it again. Still asthmatic too so that makes me a little nervous.

It's a shame we don't live close by, we could have done it together! I'd totally be up for a little 'motivate each other' chat group though along with anyone else who's nervous to start it for the first time "

I'd totally be up for a chat support group !

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By (user no longer on site)
over a year ago

Hi OP,

I would suggest breaking it down further if you’re struggling, 30 seconds run 2 mins walk, slowly increase the run time by a few seconds when you can.

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By *eliWoman
over a year ago

.


"I know it seems insurmountable but I'm a very big girl and not particularly fit per se, but I can now run 5k. Running isn't the all out sprint I thought it was at first.

Umm you obviously are fit if you can run 5k!! Congratulations for getting to the end!

When you talk about repeating days - how many days did you do per week? The official recommendation is 3 but I feel like that wouldn't be enough for me to keep motivated? "

Once you start doing it you'll find that the days off are very welcome. Your body aches (and for the love of everything, buy a decent sports bra and don't do what I did and think a tight vest top and tshirt will do in lieu of one). You can still go for a fast paced walk on your days off to keep motivated. It sort of becomes a habit. Like yes, getting out there is tough, I was worried about folk laughing etc. But once you do, that feeling of pushing your body, really pushing it is fantastic. And the adrenaline rush is something else. I always finish tired and sweaty but really horny.

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By *eliWoman
over a year ago

.

Oh and days wise, I stuck to 3 days.

When I say about repeating days/weeks I mean that sometimes you think oh I can't do that day it is too hard. So you go back and repeat the previous until you feel more comfortable.

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By (user no longer on site)
over a year ago

Proper running shoes from a running shop, expensive but worth it are a must, also when new there’s a temptation to run consecutive days, don’t as you’ll end up injured

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By (user no longer on site) OP   
over a year ago


"I know it seems insurmountable but I'm a very big girl and not particularly fit per se, but I can now run 5k. Running isn't the all out sprint I thought it was at first.

Umm you obviously are fit if you can run 5k!! Congratulations for getting to the end!

When you talk about repeating days - how many days did you do per week? The official recommendation is 3 but I feel like that wouldn't be enough for me to keep motivated?

Once you start doing it you'll find that the days off are very welcome. Your body aches (and for the love of everything, buy a decent sports bra and don't do what I did and think a tight vest top and tshirt will do in lieu of one). You can still go for a fast paced walk on your days off to keep motivated. It sort of becomes a habit. Like yes, getting out there is tough, I was worried about folk laughing etc. But once you do, that feeling of pushing your body, really pushing it is fantastic. And the adrenaline rush is something else. I always finish tired and sweaty but really horny. "

Haha the only reason I'm not starting today is because my sports bra is still in the post! As soon as it comes I'm giving it a go. Although I have to admit I am scared of people laughing at me. I've gone to the park to walk before and it was full of runners and power walkers. The runners were surprisingly nice and thanked me every time I stepped aside for them to pass but it was the power walkers who kept glancing back at me - I suppose they were making fun of the fat girl who was getting sweaty off a dawdle in the park. I recognised them as a family who live a few doors down from me and last time I walked past their house while they were unloading the shopping I saw one of the daughters look at me and whisper something to her mum, then her mum looked at me, laughed and went "you can't say about that people!" with a huge smile on her face.

In the end I put some Lizzo on because she always makes me feel like a bad bitch I wish people were less judgmental of overweight people trying to better themselves though... This is exactly why I've avoided the gym for so long I know I should just ignore others and focus on myself but that's much easier said than done!

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By *DreamOfGenieWoman
over a year ago

London


"I totally hear you OP - I had the same problem when I first tried C25K a couple of years ago! Being an asthmatic smoker at the time certainly didn't help either.

I want to give it another go now but my confidence with running and progress is totally bashed. I'm doing cycling to build up some general strength and fitness first before attempting it again. Still asthmatic too so that makes me a little nervous.

It's a shame we don't live close by, we could have done it together! I'd totally be up for a little 'motivate each other' chat group though along with anyone else who's nervous to start it for the first time

I'd totally be up for a chat support group ! "

Messaged you

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By (user no longer on site) OP   
over a year ago


"Hi OP,

I would suggest breaking it down further if you’re struggling, 30 seconds run 2 mins walk, slowly increase the run time by a few seconds when you can. "

What if I can't run 30 seconds?

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By (user no longer on site)
over a year ago


"Hi OP,

I would suggest breaking it down further if you’re struggling, 30 seconds run 2 mins walk, slowly increase the run time by a few seconds when you can.

What if I can't run 30 seconds? "

Do 20 or even 10 it’s what your comfortable with but also you need to test yourself a bit too. Take no notice of people that take the piss, do it for you ignore the twats

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By (user no longer on site) OP   
over a year ago


"Proper running shoes from a running shop, expensive but worth it are a must, also when new there’s a temptation to run consecutive days, don’t as you’ll end up injured "

I totally hear this but I lost my job last month due to covid so can't really be spending money on non essentials. My trainers are very cushiony though!

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By (user no longer on site)
over a year ago


"Proper running shoes from a running shop, expensive but worth it are a must, also when new there’s a temptation to run consecutive days, don’t as you’ll end up injured

I totally hear this but I lost my job last month due to covid so can't really be spending money on non essentials. My trainers are very cushiony though! "

Ok but something to bare in mind as you progress. I used to run up and down the length of Bath road when staying in Heathrow I loved it

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By (user no longer on site) OP   
over a year ago


"Proper running shoes from a running shop, expensive but worth it are a must, also when new there’s a temptation to run consecutive days, don’t as you’ll end up injured

I totally hear this but I lost my job last month due to covid so can't really be spending money on non essentials. My trainers are very cushiony though!

Ok but something to bare in mind as you progress. I used to run up and down the length of Bath road when staying in Heathrow I loved it "

Yes once I know that running is for me and I can definitely stick with it I'll look into investing in a nice pair of shoes.

Ah yeah I'm really close to Bath Road actually, might be able to give that a go someday

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By (user no longer on site)
over a year ago


"Proper running shoes from a running shop, expensive but worth it are a must, also when new there’s a temptation to run consecutive days, don’t as you’ll end up injured

I totally hear this but I lost my job last month due to covid so can't really be spending money on non essentials. My trainers are very cushiony though!

Ok but something to bare in mind as you progress. I used to run up and down the length of Bath road when staying in Heathrow I loved it

Yes once I know that running is for me and I can definitely stick with it I'll look into investing in a nice pair of shoes.

Ah yeah I'm really close to Bath Road actually, might be able to give that a go someday"

Some days will be hard and others easy, just try not to give up, if you have any questions just ask and I’ll do my best to answer

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By *otsossieMan
over a year ago

Chesterfield

Re the 3 days thing. You need time to recover - and properly rest! - between sessions or you end up finding it harder.

If you want to keep active, then go for a walk on the in between days. Active recovery. Stretch out the stuff and achey bits.

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By *uliaChrisCouple
over a year ago

westerham


"Hi OP,

I would suggest breaking it down further if you’re struggling, 30 seconds run 2 mins walk, slowly increase the run time by a few seconds when you can.

What if I can't run 30 seconds? "

If you don’t want to faff around with a watch, count your running steps instead. If it’s ten, great, it will be eleven tomorrow.

Nothing to it but to do it

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By *edangel_2013Woman
over a year ago

southend

I'd say 80% of running is in the mind, not the body. If you keep telling yourself you can't, you won't.

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By *eliWoman
over a year ago

.


"Although I have to admit I am scared of people laughing at me. I've gone to the park to walk before and it was full of runners and power walkers. The runners were surprisingly nice and thanked me every time I stepped aside for them to pass but it was the power walkers who kept glancing back at me - I suppose they were making fun of the fat girl who was getting sweaty off a dawdle in the park. I recognised them as a family who live a few doors down from me and last time I walked past their house while they were unloading the shopping I saw one of the daughters look at me and whisper something to her mum, then her mum looked at me, laughed and went "you can't say about that people!" with a huge smile on her face.

In the end I put some Lizzo on because she always makes me feel like a bad bitch I wish people were less judgmental of overweight people trying to better themselves though... This is exactly why I've avoided the gym for so long I know I should just ignore others and focus on myself but that's much easier said than done! "

Blast out Lizzo whenever you need to. It is easier said than done, I still worry about it now. People are judgemental and you won't change that, you can change the amount of fucks you give. But for the most part, I've had nothing but loveliness from other runners, people out for a walk etc. You need to remember that you're doing this for you and it's the right thing to be doing. I really hope it goes well for you OP, if you ever want to message for support etc, please do.

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By (user no longer on site)
over a year ago

I'm at the stage where I've become so unfit I'm having to resort to C25K to get me going again! Used to be ridiculously fit, played semi-pro footy etc but over the years my body gradually broke down and the weight just piled on. My main issue was not adapting my diet/lifestyle to accommodate the lack of exercise but I've had enough of being a fat twat now.

This week I've started long walks (observing social distancing of course!) just to get the legs going properly again and as of next week I'll be starting the C25K. The shite in the kitchen cupboards is almost gone so just need to make sure I don't replace it on my weekly trip to Aldi later this week!

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By (user no longer on site)
over a year ago


"I'm at the stage where I've become so unfit I'm having to resort to C25K to get me going again! Used to be ridiculously fit, played semi-pro footy etc but over the years my body gradually broke down and the weight just piled on. My main issue was not adapting my diet/lifestyle to accommodate the lack of exercise but I've had enough of being a fat twat now.

This week I've started long walks (observing social distancing of course!) just to get the legs going properly again and as of next week I'll be starting the C25K. The shite in the kitchen cupboards is almost gone so just need to make sure I don't replace it on my weekly trip to Aldi later this week!"

Good luck

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By *udistcpl1Couple
over a year ago

Wirral

Is anybody still having a go at this. My wife and I have just completed the first week (60 secs jog, 90 secs walk).

The aim will be to do some Park runs when - if it is safe.

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By *agneto.Man
over a year ago

Bham


"Is anybody still having a go at this. My wife and I have just completed the first week (60 secs jog, 90 secs walk).

The aim will be to do some Park runs when - if it is safe."

I can now run 5k . Was so unfit before lockdown probably couldn't manage 10 mins without jeffing.

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By *rank speakerMan
over a year ago

Worcester


"Tried it before but the first few weeks feel too easy and the later weeks too hard.

I'm up to 4k at the minute by doing it my own way. Might work for you too.

First, I set out doing it by time, 20mins. Running, walking when I need to, for the whole 20 minutes. Every time I did it, the distances got futher and further.

Once I was up to the 20 minutes, I then started to do it by distance. Aiming for 3k, again, running mostly and walking when i had to. Every time I did it, my 3k time got faster.

Once I could do 3k without walking, then I started aiming for 4k. Again having to walk a it. But every time, the I was getting quicker and no having to walk as much.

Next I'll be aiming for 5. "

This is clearly the answer. Don't be tied to someone else's agenda, just use it as a guide and work to your own system. I actually had to learn how to walk again after a stroke. At first I thought there was no way of actually even crossing a room! I dream of running! But am currently working on just walking 2k! Getting there, but it's taken 3 years....

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By (user no longer on site)
over a year ago


"Hi OP,

I would suggest breaking it down further if you’re struggling, 30 seconds run 2 mins walk, slowly increase the run time by a few seconds when you can.

What if I can't run 30 seconds? "

Can you walk it instead? Fast walk for 30 seconds (not run) and walk normally the rest.

I can't run, I'm an old trout. Used to feel bad about it but not anymore. I've been walking and my fitness is now so good I can overtake an elderly person with a walker.

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By (user no longer on site) OP   
over a year ago


"Hi OP,

I would suggest breaking it down further if you’re struggling, 30 seconds run 2 mins walk, slowly increase the run time by a few seconds when you can.

What if I can't run 30 seconds?

Can you walk it instead? Fast walk for 30 seconds (not run) and walk normally the rest.

I can't run, I'm an old trout. Used to feel bad about it but not anymore. I've been walking and my fitness is now so good I can overtake an elderly person with a walker. "

Of course you can! Do whatever you're comfortable with as long as you feel you're exerting yourself enough

I started this the day after I made this thread and on my first day I ran eight intervals of 10 seconds running/1m50 walking and let me tell you it was a real struggle! I felt like dying at the end. Now I'm up to 45 second running intervals. It has been slow progress but I have gone through phases where I would rather walk for 5k than do the running intervals so I'm sure it would have gone a lot quicker if I'd been doing the running the whole time. My physio also told me not to feel bad about taking longer than the recommended 12 weeks to complete C25K as she feels this is not enough time for most people regardless of weight. I do feel like I get a better workout with the runs though so back to doing that and looking forward to being able to run a full minute so I can officially start the real C25K program

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By *udistcpl1Couple
over a year ago

Wirral

We both successfully completed week4 of the plan yesterday. Anybody in our area doing it?

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By (user no longer on site)
over a year ago


"Hi OP,

I would suggest breaking it down further if you’re struggling, 30 seconds run 2 mins walk, slowly increase the run time by a few seconds when you can.

What if I can't run 30 seconds?

Can you walk it instead? Fast walk for 30 seconds (not run) and walk normally the rest.

I can't run, I'm an old trout. Used to feel bad about it but not anymore. I've been walking and my fitness is now so good I can overtake an elderly person with a walker.

Of course you can! Do whatever you're comfortable with as long as you feel you're exerting yourself enough

I started this the day after I made this thread and on my first day I ran eight intervals of 10 seconds running/1m50 walking and let me tell you it was a real struggle! I felt like dying at the end. Now I'm up to 45 second running intervals. It has been slow progress but I have gone through phases where I would rather walk for 5k than do the running intervals so I'm sure it would have gone a lot quicker if I'd been doing the running the whole time. My physio also told me not to feel bad about taking longer than the recommended 12 weeks to complete C25K as she feels this is not enough time for most people regardless of weight. I do feel like I get a better workout with the runs though so back to doing that and looking forward to being able to run a full minute so I can officially start the real C25K program "

How's it going? You inspire me.

I haven't improved at all, still barely overtaking old people. But at least I'm trying.

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By (user no longer on site)
over a year ago

I’ve been following the London marathon training plan and have gone from being able to run for about a mile to running a half marathon in about 6 weeks. It’s crazy once you get going how far you can take it.

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By *edeWoman
over a year ago

the abyss


"Hi OP,

I would suggest breaking it down further if you’re struggling, 30 seconds run 2 mins walk, slowly increase the run time by a few seconds when you can.

What if I can't run 30 seconds?

Can you walk it instead? Fast walk for 30 seconds (not run) and walk normally the rest.

I can't run, I'm an old trout. Used to feel bad about it but not anymore. I've been walking and my fitness is now so good I can overtake an elderly person with a walker.

Of course you can! Do whatever you're comfortable with as long as you feel you're exerting yourself enough

I started this the day after I made this thread and on my first day I ran eight intervals of 10 seconds running/1m50 walking and let me tell you it was a real struggle! I felt like dying at the end. Now I'm up to 45 second running intervals. It has been slow progress but I have gone through phases where I would rather walk for 5k than do the running intervals so I'm sure it would have gone a lot quicker if I'd been doing the running the whole time. My physio also told me not to feel bad about taking longer than the recommended 12 weeks to complete C25K as she feels this is not enough time for most people regardless of weight. I do feel like I get a better workout with the runs though so back to doing that and looking forward to being able to run a full minute so I can officially start the real C25K program

How's it going? You inspire me.

I haven't improved at all, still barely overtaking old people. But at least I'm trying. "

I rather like the saying that no matter how slow you are moving - you a lapping everyone sitting on the sofa!! Keep going and never compare your progress to other peoples

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By (user no longer on site)
over a year ago


"Hi OP,

I would suggest breaking it down further if you’re struggling, 30 seconds run 2 mins walk, slowly increase the run time by a few seconds when you can.

What if I can't run 30 seconds?

Can you walk it instead? Fast walk for 30 seconds (not run) and walk normally the rest.

I can't run, I'm an old trout. Used to feel bad about it but not anymore. I've been walking and my fitness is now so good I can overtake an elderly person with a walker.

Of course you can! Do whatever you're comfortable with as long as you feel you're exerting yourself enough

I started this the day after I made this thread and on my first day I ran eight intervals of 10 seconds running/1m50 walking and let me tell you it was a real struggle! I felt like dying at the end. Now I'm up to 45 second running intervals. It has been slow progress but I have gone through phases where I would rather walk for 5k than do the running intervals so I'm sure it would have gone a lot quicker if I'd been doing the running the whole time. My physio also told me not to feel bad about taking longer than the recommended 12 weeks to complete C25K as she feels this is not enough time for most people regardless of weight. I do feel like I get a better workout with the runs though so back to doing that and looking forward to being able to run a full minute so I can officially start the real C25K program

How's it going? You inspire me.

I haven't improved at all, still barely overtaking old people. But at least I'm trying.

I rather like the saying that no matter how slow you are moving - you a lapping everyone sitting on the sofa!! Keep going and never compare your progress to other peoples "

I really love this! That will spur me on. X

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By (user no longer on site) OP   
over a year ago


"Hi OP,

I would suggest breaking it down further if you’re struggling, 30 seconds run 2 mins walk, slowly increase the run time by a few seconds when you can.

What if I can't run 30 seconds?

Can you walk it instead? Fast walk for 30 seconds (not run) and walk normally the rest.

I can't run, I'm an old trout. Used to feel bad about it but not anymore. I've been walking and my fitness is now so good I can overtake an elderly person with a walker.

Of course you can! Do whatever you're comfortable with as long as you feel you're exerting yourself enough

I started this the day after I made this thread and on my first day I ran eight intervals of 10 seconds running/1m50 walking and let me tell you it was a real struggle! I felt like dying at the end. Now I'm up to 45 second running intervals. It has been slow progress but I have gone through phases where I would rather walk for 5k than do the running intervals so I'm sure it would have gone a lot quicker if I'd been doing the running the whole time. My physio also told me not to feel bad about taking longer than the recommended 12 weeks to complete C25K as she feels this is not enough time for most people regardless of weight. I do feel like I get a better workout with the runs though so back to doing that and looking forward to being able to run a full minute so I can officially start the real C25K program

How's it going? You inspire me.

I haven't improved at all, still barely overtaking old people. But at least I'm trying. "

That's great, at least you're trying! Try and go for a bit longer every time and build up your endurance rather than thinking about speed. And pay no mind to whether you overtake people or not, I too have brisk walkers overtake me while I'm supposedly "running" but I genuinely don't care haha even going at my glacial pace is better than nothing.

Unfortunately I've had to put the running on hold for a while as it started making an old knee injury act up again. I'm still exercising but am focusing more on strength training and building muscle rather than the high impact stuff so my joints don't suffer too much. Hopefully once I lose some more weight (just over 2 stone down so far) I'll be able to get back out there!

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