Couch To 5K: Week 1 | Starting Running For The First Time

Where is week 4-5 it’s nowhere to be found 😢

Please make a video only on Vilma 😍

I’v been a runner in the past, but got injured and starting from 0 again so this is perfect!

I’m on an 8 week couch to 5k plan right now (actually I think I’m more like ten weeks now because I did have to repeat a couple of weeks). I have had some good days and some bad days. I did start out jogging at a faster pace than I should have so did get out of breath easily. Even with slowing down my pace, my calves like to start burning early on, especially my right calf. Yesterday I made it to being able to jog outside for 30 minutes without stopping (I could already jog in place for 20-30 minutes easier). Last week I had a bad day where I only made it five minutes jogging before I had to stop because I had an anxiety attack; I ended up giving up on that jogging session and switched to shooting some basketball hoops.

One of my doctors has been helping me on my fitness journey and sometimes has to remind me of the positives and good things I’ve done and am doing. She knows I can be hard on myself and have a hard time taking credit for my strengths and progress. She reminds me to take it one step and one day at a time.

I also am one of those people that gets a runny nose when I jog outside which is annoying because I have to try to remember to bring a tissue with me.

I also never tried this before this year, partly because I was big on top. I had a reduction surgery over the summer so started the couch to 5k after I was cleared to go back to normal activities.

do I have to work like she said...adding walks in between what if I gradually increase the distance with each day...like if i am a fit individual to complete 3kms (without breaks) and with each day i increase the distance by a bit (without walking breaks). And that's how I was first able to complete my first 5k, am I on right path

Back in 2019 i started off with 1km to 10kms in 30 days. Although the run was not continuous, but i was able to do 10k in 70mins.
Have been a couch potato for the last 4 years.
Going to start my first run from today. Fingers crossed!

Didn't run for decades, I started with this program at the beginning of July, today is October 1st and I ran my first 10K in life!

Hi I want to start jogging when school holidays are over and loved these tips but have a question what type of breathing excersise should I do while jogging for the first time

Anyone know what breed wilma is?

I’m just starting this program. I have a practical question, if the weather outside is too bad that I can not run outside meanwhile also no indoor trainer no gym nearby, what could I do?

good information.. appreciate.. luv frm Mumbai

I always get shin splints or injure my ankle and knees when running. I rarely run but I plan to do something about this handicap of mine on my off days between strength training sessions. I hope this program works for me. Any advice is much appreciated.

Pippa the Guinea Pig? Where’s Jorge? 😂

What accent is that? New Zealand?

I just started last week. I can barely run 1.5 minutes

What breed is that dog😍

Just starting running again. It's been years but it's exciting to get out on the trail again. ❤

I am definitely here for the running, but can someone tell me the breed of Wilma? Shes beautiful!

I am a problem solver. I want to work for you!

I went from running to bicycling exclusively. Over time I worked up to 60 to 70 mile rides but almost completely lost my ability to run even a small distance. I wanted to get back into running so I was (and am) delighted to discover this series. I found the one minute run 90 second walk /8X every other day was too much. I backed off to 4x and when I feel ready I'll make my next step to 8x then go on to the week two plan. My ultimate goal is to ride my bike in the Cycle to the Sun event in Maui. (36 miles 10,000 ft up)I figured that adding running to my training on the bike would help me prepare. I welcome any thoughts from you experience endurance athletes out there.

I started today and I could only do 5 sets jogging and walking from week one and only once. Any suggestions?

All the fucking talking

I have a question: i just did my first 5K race and while my time was slow, i was so proud to finish it! I noticed, i was running faster and out of breath early on in the race. This was my first time running outside, in a race - typically i was running on a treadmill. At any rate, i slowed my pace so to catch my breath. Two days after the race, i went for a jog outside in my neighborhood and could not finish because my back/mid back near my ribs/lungs area hurt so badly! ACHE ACHE ACHE. My GUESS is, those muscles are very weak - (i've a desk job) and that paired with labored breathing during the race maybe caused some straining? Have you ever heard of this happening? Soreness in mid-back those muscles on both sides of spine, where lungs are? Thank you @gtn

Nevermind the running, what kind of puppy is that?! ❤❤

Pippa: “I am really unfit”
Americans(me) “hold my beer”

Second comment: this coach was amazing with the advice. Definitely going to use your advice!

I never got to the 10 minute miles the app says, but I did get to where I could run for MILES! tan two 5k races that year, and then… stopped. Just downloaded again after 5 years. Pretty excited to try and stay with it this time.

Awww you guys are from bath 😍 I went to Monkton Combe School. I know the pathways and the hills. 😍

Ive just started today and feel ok I’m a big walker but not ran much 😮

This is great! I can relate fully because you're actually using a beginner! I loved her questions at the beginning and your responses. SO HELPFUL!

Ok, I'm impressed! I've run 2 marathons and 5 half marathons and yet I only once ran a 5k in under 30 minutes (with a pacer!). Gonna need to do this plan!!

Beginner = exercised 5 times a week 😂

Couch to 5K. Starts with someone who worked out 5 times a week previously 😅

Biggest issue I have getting into running after decades of no exercise is that my leg muscles that keep my form correct fatigue after only 3 rounds of 1min. This means my legs get wobbly and I feel like I'm going to injure myself. At this point I'm no where near tired, just the muscles can't keep my form for even walking.

Somehow I do not have much Experience running, but I can run 5k in around 45 minutes, which may be not much but it is honest work. Thrilled to get to 5k/30min

I have just started this, I suffered a severe accident in the army. So I have lots of issues, but i have a fire service fitness test in 9 weeks time, and I’m awful at running. Would it be ok to do this one day, next day strength and repeat? Or will that be too much?

Hey, we are a beginning running chanel please check us out. also a shoutout could help

Why tuck your ears in your hat??😮

If someone hasn’t already mentioned it, check with a vet. Large breed dogs like Wilma shouldn’t do much mileage until they are older due to their growth plates.

What if 60 seconds running is to much for the first week is it ok to start with 45 seconds or does it have to be 60 secconds for week 1. Thanks

8 to 10 week plan? What would you recommend adapting here to go from an 8week plan to a 10week plan?

I really want to just be able to jog a mile but my cardiophobia is stopping me doing anything ll. 😢😢😢 im so miserable

My paramilitary physical exam is in just 3 months 🥲🥲i cant even run 1k ..please guide me
In pst i have to run 5k in 24minutes ....to pass exam

Yes, it does work, and notice the benefits..

I have a 5km in a month

Thanks for the tips! I'm a movement creature but I was never exactly what you'd call 'athletic'. I like speed walking and swimming and am also very good at bicycling but I've never been into team sports or gone to a gym. I've been speed walking for several years and two years ago I wanted to try running because I KNOW that I will love it more than speed walking (I like exercises that engage the whole body and the faster they are the more exciting they are to me). But I was sooo freaking ignorant and stupid, I didn't even have the basic thought of..you know...looking up at running tips and instructions..I just went on the bridge here one day and..started running up and down. The result? My lower legs (at the ankle area and a bit above) started hurting on the inside a lot, to the point of me not even being able to speed walk for more than 3 months straight. I now hope to actually learn how to run step by step so I can do it properly.

The dog though 🤣

can anyone recommend a way to program this on an apple watch please?

Top selection on You Tube search and rightly so... solid factual advice and stats, plus this woman is a great communicator...... Uhoh!... All change.... There is no part 2...3 etc! Amateur You Tube channel ... Avoid!