Couch To 5K: Week 5 - 6 | Starting Running For The First Time

[@gtn]

Have you been following couch to 5k? How's it going for you?

[@GH-cw5yp]

Love this series! It's helped me enjoy running again. Is there any chance Pippa wants to do a 10k next?😃

[@garthly]

I am coming up to 70 and have been doing this alongside Pippa in this series. Now about to enter week 5, i do feel a bit daunted, by the rapid move to 20 minute over this week. Still, i will do it if I possibly can. I get twinges in my joints and knees, but they seem to pass after 10 minutes or so.

[@heatherfell_oly]

@@garthly Let us know how you get on.

[@heatherfell_oly]

@@GH-cw5yp Ha I'll ask her!

[@katesmiles4208]

how did you all find the *activation* exercises. I have only just come across this challenge and will be starting tomorrow. I feel i may strain something with those exercises though :)

[@KGP-tu3rn]

I remember the jump up to 20mins being a huge one in my mind. I wasn't convinced I was going to be able to manage it, but it 100% works...And I was unable to run for more than a minute before I did Couch to 5K. Trust in the process and know that you're doing great!

[@vennymiltenova8547]

I related with you on this, the 20 minutes was a huge barrier for me

[@ciaradonohue8064]

I only have one more run before the 20 minute run. I keep thinking there is no way I'll be able to do that!

[@vennymiltenova8547]

@@ciaradonohue8064 you will do it, just take your time and don't think about the time, look into the horizon and leave out all the stress. You will make it!

[@MrJohnnyorange]

2 x 8 mins next for me, don't even know how I'll manage 8 mins never mind 20!

[@ToveriJuri]

A lot of is mental. An interesting thing I noticed is that the 8 min x 2 run with a walk in between felt way worse than 20 min straight. With 20 min once you get past the worst part you can just keep the pace with good breathing. When you have to stop for a few minutes you go back to square zero and get over the worst part again after the walk.

[@JohnMacVideos]

When I was still obese and wanted to lose weight a few years ago, I did not know anything like the couch to 5k. I was basically sprinting to my limit then walk to recover all the time. After a few months, I tried jogging for 5mins and to my surprise I was able to sustain it for 15 minutes. I was so happy even though it was very slow because I was able to go for 15 minutes without stopping. That was the moment I got addicted to "running".

[@lizziedripping71]

Thank you for this reassurance . I have finally realised that it is alright to slow just a little as I run for longer. I can still keep going.

[@JohnMacVideos]

@@lizziedripping71 yes. In my opinion, distance is a better target than time for beginners. Log a lot of easy miles

[@gm2407]

That is how I have been doing this too. I do it on the way to and from work, so I still have to walk between runs. I started to improve when I started to breath through the nose. I like to run faster than my slow pace for as long as possible now. I have run the whole 1.8 miles but not at the faster pace. Did a 4.4k run on the weekend for the first time today (didnt work out the route properly for 5k will adjust that for next week it is my first long slow run), first time I have ever covered that distance without walking. I just went at a pace where I breath through the nose. It took 30 minutes 23 seconds. Super happy with that felt great when I finished. Just letting legs recover, bet they will feel much stronger in the next few days if I recover and rest properly. Also worked on running technique I am two months in now and hadn't even ran a mile without slowing to a walk one month in. The muscle improvements have felt amazing as my legs feel so much faster at moving and I actually like running now that I can breath correctly.

[@sarac.3568]

I absolutely love how candid she is, no bs with her. And I know how she feels, every time a bigger jump was waiting for me on the next run, I'd panic hard and would think there's no way I could do it. But then the day comes and I do it!

[@nataliejanewallace8376]

Pippa, you are glowing! I love how inspiring it is to watch your progress

[@gary6514]

I have done my first ever 5K today. I have been building up to it from speedwalking during the summer. I ran my first mile in 8 min 25 secs two weeks ago. Two miles in 17 min 10 secs last week. Today I ran the first two miles and felt good so.....I thought OK lets do it. I felt over the moon to complete a 5K. I don't know what the time was as I left my phone at home. On Monday I will attempt another 5K this time with my phone so I am hoping to complete the 5K in under 30 minutes....I will be 55 years of age this month. Not bad for someone who has never been interested in running.

[@tp9795]

How are you doing now?

[@gary6514]

@@tp9795 Thank you for asking. Last week I ran a 7 min mile and a 24 min 45 sec 5K. My aim this week is a 10K attempt. Had a 5 mile run last week so I feel a 10K is within my reach now. Its been a steady improvement over 6 months and reaching targets is tremendously satisfying. Thank you again.

[@tp9795]

@@gary6514 that’s so awesome and encouraging to hear. Thanks for the update and good luck!!

[@In-vesta]

Finally somebody completely relatable. Everything you describe is me when running. Great work.

[@oliviakillen]

theres no harm in repeating a week

[@jancollins319]

Great advice this. Absolutely no shame at all.

[@katesmiles4208]

Im starting to struggle at week 6 first session had to return to walking mid 8 min jog. Anyone know what speed they are walking at ... i think im going way too slow

[@jancollins319]

Kate Smiles I personally tried to make it a fast walk. A walk with purpose perhaps. But, the critical thing here, is it’s a walk, because it’s your recovery section. So walk slow enough to make sure you are getting the correct amount of recovery. Maybe go nice and slow, then repeat the week with a little more pace in the walk. That way you are moving forward all the time. Remember this, try to improve by 1% each time you go out. That’s enough to be going in the right direction, and it’s an achievable goal. You will have plenty of time to pick it up when your comfortable running the 5k. And you will get there. Gods luck, and most importantly, enjoy.

[@feliciatingsborg1924]

@@katesmiles4208 You should walk ar a brisk pace. Fast enough to get your heart going but "slow" enough to keep a conversation with a friend , that's how the NHS describe it in their podcasts.

[@rdbeas]

One thing that helped me was running on a track. I was able to mentally focus on how many laps I was doing rather than just the time I was running them in. The only reminder I would get on my time was when my watch would tell me that I had ran a kilometer and how fast I ran it in. Being able to zone in on the track helped me focus on my breathing and technique and less on how much time it was taking me.

[@selfcarewithashley6801]

Every week felt like a massive jump but I always committed to trying it. I always felt so good when I was actually able to finish it. When it felt hard I would always focus on how far I've come and reminding myself that I'm strong and can do this. The way you speak to yourself matters. It's one of the reasons I started this program, to change how I speak to myself and reconnect with my body.

[@oksanaoganezova9687]

Hey guys, I am following couch to 5k and today I have finished week 6. At the beginning I had doubts in me and I thought that I would never be able to run even 5' non-stop. Today I ran 25' and I think I am actually going to run 5k without any stops thanks to your plan! :)

[@ManrajGrover]

I did my 20 minute jog today. I started feeling out of breath by the end of 16 minutes and it became impossible to run after 17th minute mark. I had to take a small break in between before I could complete full 20 minutes. My pace was 8 minutes/km. I feel I should repeat this session till I'm able to complete it comfortably because Week 6 builds on Week 5.

[@Itaivarochik]

You've been nothing but awesome from video 1. Thank you for helping me getting off the couch 🙂

[@chetranqui]

As someone who struggles endlessly with injuries while getting back into running (every few years I fall off... and a few years later we start all over again): the importance of the "extra" work like stretching and strengthening the various body areas involved in running is so incredibly important! It may feel silly or trivial, but it most definitely is not!!

[@vennymiltenova8547]

Keep going Pippa, just trust on your body. It is not a contest, take yourself time for passing the mental and physical barriers, better to build the habit of the running instead of feel pressured. Now this is the real pleasure and life changing game. When I felt too pressured, I just took my time repeating the weeks until I feel more comfortable to continue. And now I love running, it is something mine and my own achieve! Keep going, don't worry, just enjoy running

[@JamesMartin-gl8gg]

Your doing so well Pippa, one step at a time and you look back with a sense of achievement.

[@patrick7228]

You might want to try wearing a g shock on the other hand and setting the countdown timer to help you avoid constantly looking at your watch. Just run and relax until you hear the alarm. Looking at the time pass can be very tough mentally.

[@aienpotter82]

I love Pippa’s personality & presence!

[@MamselleManon]

Don't worry, I'm terrified as well. I am doing week 5 run 2 and running for 8 minutes feels impossible for me ! And I surely do not run like you, I am doing a jog with tinyyyy strides, I can't seem to go quicker.

[@davenic1669]

Running is a big mental game you play with yourself

[@RobertSchley]

I didn't really finish couch to 5k. But it was critical to getting me started running again. I wound up looking at the elements of the couch to 5k and altering it on my second try to work up in a way that pushed me but not quite the same way. I've kind of plateau'd at around 20 minutes. But I enjoy it and am waaaay heathier than I was last year! Have fun and great job!

[@erikbetancourt7194]

Nice, i just put on tunes that were popular when i was in jr high and high school. Gets you in a hood mood and most of the times im laughing at the songs instead of feeling the pain. Plus the time flies by very fast. It also works when cycling. Keep it up.

[@lylachristopherson865]

My "Motivation" was making a bet with my son. If I did not complete the C25K app on my phone and run a "Real 5K" I owed them $350 dollars for a new PlayStation. I had to do the App, all those weeks Twice, in order to get to where I needed to be to finish the 5K race in July. But. I did it. Now I love running and run almost everyday. Also, now I'm training to be a "Toe Runner".

[@JediMasterJazz]

That’s a lovely place to run. Going to start this program.

[@jebbiedelacruz348]

Hi ive been preparing for a 3.5k run in 30min and ive been following this plan. I started out unable to finished a jog in a minute imagine that.i really started at zero. But yesterday I just did a full 20min. jog. Im just too grateful for you guys and GTN. I feel stronger, more energetic, happier, and lighter as I loose kilos. I was inspired by how Pippa persevere throughout the course and so I also tried my best and she is right.we can do this guys. Thank you so much.

[@dougjonnaebel5704]

I don't know how our daughter did it, but she set up a playlist of music that was timed perfectly so that the most challenging parts of her runs were boosted by the best music... one of her favourites was the theme for Rocky for hills...😆

[@asifhussain0011]

I love 💕 you all for your guidance, I appreciate your help.

[@sync3710]

Enjoying this series, the glute activation exercises will definitely help. All the best for the remaining 4 weeks!

[@spagesellschaftsanalyse3011]

Go, Pippa, go! I´m doing it along with my girlfriend going through ecstasy and exhaustion. Amazing!

[@stephentighe8074]

Well done Heather. 5 years ago I struggled through a couch to 5k. It changed my life. I was supposed to race my first Ironman this year. Stick with it, when you reflect back after you're finished you wont believe you struggled as much with the early. workouts.

[@colin7898]

The 5 minutes of running to 20 minutes of running isnt as big a jump as you think. When you have managed 20 minutes you’ll wonder what all the fuss was about. Pacing is the key. Start slow and build. Also change your route. You won’t get the same “time check” objects on the run and the time will go quicker. Take Wilma with you and talk to her whilst running. You’ll get distracted. My coach was a Cocker Spaniel! I was so chuffed when I completed the Couch to 5K as I didn’t believe I could do it but I did (32:15) and I’m the wrong side of 50! It’s not about how fast it’s about how far.

[@katesmiles4208]

Just completed the 20 min jog on my treadmill while watching zwift (gave the feeling of running with others without being left behind!) My cadence was 154 and was a bit of a struggle but now its done and I feel great. Im so glad for this series thank you team xxx

[@goldersgreen1147]

I was told about this couch to 5k by a friend, I have never been a runner always felt its more suited to slim builds than stocky. I've always loved training done martial arts gyms etc but it's all about money. I'm 54 now and feel I need to get into better shape cardio wise. I need to build up my strength in lungs so it's time to finally do this alien thing of running lol. I started my first last night,and I loved it,yes it wasn't easy but I done it and I felt proud of myself to start it. Thankyou for this inspiring vlogg I loved watching and well done. I think I'll will vlogg this running exercise and stick on my channel too. Question im running holding my phone and listening to my coach when to stop and start, it's OK this way? And good luck to all you will get to the end 👍

[@Krb4619]

Hey there I am also doing this .the 150 bpm get going spotify playlist is great to run along to.

[@gtn]

Great work!

[@gwenjks-1272]

I’m doing Week 5 Day 3 of the Couch To 5K app tomorrow. I’m afraid I can’t avoid the hills here, but I do better before it gets too hot. Getting up at 5:15am isn’t too difficult anymore. I’ve never enjoyed running, but COVID forced my hand. And Sargent Block seems to enjoy kicking my a$$. I’m with with you on the fear. I did 2 8-minute jogs yesterday and tomorrow is a straight 20. So glad I can listen to Spotify while the app is running. I’ve been soaking up all the help I can get from the videos on YT. It’d probably help to run with someone who knows what they’re doing and get some feedback. But that would mean someone would see me. Another benefit to running before the neighbors are awake. 😂

[@heatherfell_oly]

Keep it up!

[@katesmiles4208]

Pipa you are wonderful thank you for sharing your thoughts it really helps

[@keithdoran89]

Great series! Keep going Pippa! You can do it! I second the nomination of Wilma as part time GTN presenter😄😄😄!

[@hoavatrungca]

Wow, I did it, week 5 run 3, 20 minutes nonstop. Can't believe it. Minute 8-10 is very hard.

[@lylachristopherson865]

Running IS TeRRibLe. When you're out of condition. It's taken me THREE Years to get to where I thought I would start out at all those years ago. Couch to 5K Rocks.

[@mollybetts1508]

I start week 3 tomorrow and Pippa and Heather have really kept me going. Thank you ladies!! Xx

[@heatherfell_oly]

Great to here, go Molly!

[@reieli87]

Keep going! Your doing great. I woukd suggest work on your self talk " i can do this" "just a little bit more" "just keep swimming (finding nemo) (dought in the mind dought in the legs) we are routing for you! 💪😊

[@gtn]

Great tips!

[@amberkennedy3853]

Your doing pretty good, it’s hard to get from doing nothing to running a 5k.

[@Lamp_19]

I was somewhat nervous about the jump to 20 min, but I did it yesterday and it went so well. It felt easier than the previous 3-5 min jogs

[@oliviakillen]

well done you are doing an amazing job. we all have runs where we cant get out of our heads. But try to take each run a day at a time and not think ahead. I feel your pain. I had 4 months out with injury, before that i was runninng half marathons weekly but now 2 miles kill me.

[@mattystewart8]

I know this finished at long while back but a bit of advice from me to anyone else just starting out, like myself, is to have a goal at the end of it. Its not enough to just say “i want to be able to run 10k” in my case. I am running to get fitter for an event in a few months. Every time i get disheartened during a run i remember i have this event coming up and i dont want to look like an idiot if i turn up and fail miserably. This spurs me on.

[@lari5km51]

You can do it Pippa... don’t give up!!!

[@DoraSomerville]

Well done Pippa, I started Couch to 5K at beginning of lockdown and I agree at first found longer runs really boring. I changed up my route a bit and started noseying on houses and neighbourhoods i didn’t know so well which took my mind off it a bit. Best of luck for next four weeks.

[@garethrowan4]

self accpuntablity is the biggest/best self motivation stand in the mirrior, wright youself notes/dairy each day, and b honest did you work hard? did you cheet your self also tell yourself how well you did and how far you have came

[@architaanand3136]

It's amazing how glowing your skin became in just 5weeks

[@flauta1238]

Didn’t think I could the 20min but I just did. What I can say is that it’s really hard at the beginning (first 5min) si ce my heart is rapidly increasing it’s beating. But after the 8th on my heart mainstains a steady beating and it becomes a battle of endurance. Same pain for 10min more. You just have to regulate your breathing and everything becomes easier

[@JacobLethbridge]

For the run, you need to get music that you are emotionally connected with. For me, when I run the music I listen to helps me build an amazing movie in my mind and as I run I play the movie like I'm in it. It can get tough, but the moment that emotional song comes on (and not emotional like sad, emotional like (energy, anger, or joy etc.) I get a new sense of energy for the run

[@jacoblehman8714]

Yes motivation is huge!

[@lizziedripping71]

Keep going Pippa. I am in similar position on the couch to 5K plan but am at least twice your age ! Dreading the big jump to longer runs 😩 We can do it 👍

[@thesilber1]

Hi. For my 60th birthday I made a goal to accomplish the C25k programme. At the time I was 30 kilos over weight, but I thought if I don’t do it now I never would. This is coming from someone who has never ran in her whole life. It took me longer than the eight weeks to accomplish everything but I CAN JOG 5k NOW. I changed the level when I felt comfortable in the run session. I run three times a week and it feels great. It has helped in my weight loss... I’m officially “over weight” not obese! 😀 The only scary thing is now the words “10km” are popping into my brain... and my body is not too happy with this idea... at the moment....🤪 Start your training. You can do it!

[@lesleyzimmerman5114]

Great job. You two are very inspiring.

[@heatherfell_oly]

Thanks Lesley, Pippa is doing great.

[@sandymeganne3915]

What is the program for week 4?

[@janosik4984]

Great episodes, greetings to Philipa!

[@NewJayqwe2]

I'm going to start this program tomorrow but week 5 and 6 does look hard af

[@darinpringle5611]

How's it going my guy

[@kmonnier]

You can do it!

[@AManInAGreySuit]

In any sport it's all in the head. Your body can take massive amounts of punishment, trust that the body can take it and don't let that voice in your head stop you from completing your run.

[@gwenjks-1272]

Keeping_IT_Simple I’ll try to remember this as I hit Week 5 Day 3 of the app tomorrow.

[@selfcarewithashley6801]

It's also important to note as someone who has a menstrual cycle where you are on that cycle. It makes a huge impact on your energy levels.

[@jjfromhonolulu9023]

Pippa, I feel your pain! But remember, part of this is a mental game--when I feel like I just can't run anymore, I tell myself "10 more seconds" then after that "10 more" and try to stretch it beyond the "I can't do this" moment. I listen to music while running and will often focus on the lyrics as a distraction--sometimes that helps. Just do your best!

[@Lorkisen]

I try focusing on finishing just this song. It's hard to justify stopping when listening to Sabaton :P

[@rameshsharma8499]

Good going Pippa.Power to you.☺️✋

[@hoavatrungca]

Done with week 4, 5 minutes. I don't know how I'm gonna do 20 minutes by the end of next week.

[@alan_oz]

Keep up the great work.

[@rachelb2930]

On my last session of week 4 starting to take 2 rest days instead of one. My shin splints are stopping me from progressing which is making my run not a nice experience . Does anyone have any tips to help shin splints I don't have a lot of grass near me so running on foot path has been my runs.

[@edentitycrisis]

I’ve really been enjoying this series and following the program, but the link to the schedule just broke! Is there a new page with the program?

[@sarahhughes5222]

Hello, Thank you so much for posting these videos and adding the link to your 5K Plan. I just don't understand some notations. On week three, you've got 90 jog + 90 walk x 2 (yes, I understand that :) it's the + 3 jog + 3 walk that I don't understand. I see similar notations on the following weeks. Could you please explain what these notations? Thank you so much. Sarah

[@justalurkr]

I read that mental reticence to keep running is your hind brain conserving energy. Humans are apparently adapted to go slow and steady unless there's an actual fight or flight threat. I'm trying to convince my hind brain that adrenaline can't get the job done on its own so can we please practice?

[@jenniferherrera9230]

I feel exactly how Peppa described after the 5 min jog! 😂😅

[@ManrajGrover]

Well done Pippa and Heather! I'm following the sessions and am currently on Week 5. A couple of questions: I happen to repeat sessions 2-3 times till I'm comfortable completing them. Is this okay? One thing I noticed, if I have a rest day between two sessions, I'm barely able to complete the session. However, without any rest day, I'm able to, not only complete the session but carry the momentum and perform better the next day. Is it okay to skip the rest days? Also, I start the session well, but by the end of it, I'm breathless and complete the session with poor cadence. I also happen to live in a hot environment. Anything that I can do to improve?

[@prabhu2737]

Hi GTN, So far I am doing well and 4 weeks have completed... Pls let me know how frequently I should do those exercises you have shown in this video ... TIA...

[@yogisurfrunner1925]

Question! I’ve been a runner for 41 yrs, de conditioned by COVID last yr, but not quite ‘couch’ just now... I pretty easily bang out Session 5.2 on any given day - but I’ve never been keen on my cadence and now am not super-happy w/my HR Zone. Should I just go back to top of Week 4 (this is part of an overall marathon prep plan) or would you suggest starting truly from the beginning or picking up with where my skills are and trying to correct cadence etc as I go? Great Series you’ve done!!

[@antonyadshead91]

Surely a MAF approach is the way for beginning runners? IE, don't go faster than you can hold a conversation at. In time that will get faster.

[@ToveriJuri]

It's all in the head. The moment it really starts sucking you push past the suck and you'll be surprised how much more energy you actually had left.

[@chriscoughlan5221]

i seriously struggled today doing week 5, run 2!! running for 8 mins twice, admittedly the 2nd 8 min run was more manageable than the 1st, but what what a jump from 5mins. how the heck am going to do RUN 3!! 20 MINS!!?

[@Sam-ie1qv]

Hey guys, can someone explain to me the session? like I do need to do all the three on the same day?

[@juliancofreces7039]

I will try, need more motivation 🙂

[@michaelgainsford5173]

Hi, what pace should we be doing for the walk and jog?? At the moment my jog at week 4 is 7.15 and walk 9.30, thanks

[@carinemarshall3039]

Hii there How do u switch your watch from walk to run. I have just bought a garmin forerunner 55 and not sure how to do it.

[@merwyntrachsel5289]

Amazing! !!

[@CyclingSlim]

Run less, run faster book got definetly best training plan imo.8 mins running on week 6 is insane and far too much, deffo recipe for injury soon.

[@gordonallan2798]

The activation exercises look great. Would you do them just before running, just ater running or on rest days?

[@heatherfell_oly]

Doing them before is great fir activation but maybe just one or two sets. Up it to make into a pre gym session.

[@paulmeynell8866]

Single leg squat😂 have you seen a person who likes the couch? Although I am upto week 7, nether thought I would manage that!

[@sloanzachary4412]

If you listen to music while running find a good 4-5 minute song and by the time the song is over so will the running

[@t0maz.m]

My pro tip: begginer, intermidet or pro, the pain is always there, all it Changes is the speed and the distance. Edit: it gets a little easier after a while since you start to understand which pace is for what distance, but yeah, pain never goes away😃

[@gwenjks-1272]

tomaž miklavčič Seriously? I was hoping it would get at least a tad better.

[@namelesswolf2625]

@@gwenjks-1272 it definitely gets better. you don't see seasoned runners gasping for air and heaving on the side of the path after running for 2 minutes.

[@gwenjks-1272]

@@namelesswolf2625 🤣 I landed wrong months ago and just started running again. It’s quite frustrating. I’m not past the gasping part yet. So I go out at 5am. So no one is awake to see me 🤣

[@ms.waterkoker6744]

Is there also a couch to 5k 3-4 week? I can’t seem to find it

[@eye_key]

Same question

[@eye_key]

Ok I watched it and the vid title should be 4 weeks - not 5. This does cover week 4.

[@ms.waterkoker6744]

eye_key thanks for your comment. Guess they just named it wrong

[@flakes773]

after I cool off I feel a bit of pain in my knees, took a week off, doesn't seem to go off, any tips guys, I really want to get back at running as soon as I can.

[@heatherfell_oly]

Do you do much in the way if post run stretching? Can help with anterior knee pain.

[@nataliadumitrescu23]

I can't find the rest of the videos for weeks 6 to 8. Did she finish the challenge???

[@gtn]

Hi Natalie - we've taken a little break from this plan for a moment - we'll have a new update in the coming weeks 🙂

[@seascape]

Pippa, you run like a runner - light on your feet - so I’m sure you’ll make it! Dietary changes can also help. For motivation, watch the Vegan Cyclist’s recent Off The Couch Ironman yt video. Pretty hilarious, he’s wearing a running sucks t-shirt, and is complaining from the first tenth of a mile to the end, but he makes it. Heather, I don’t understand activation at all - can you run without activating your glutes, and how do you tell if they’re firing sufficiently? fwiw, GTN has motivated me to run my first race in 28 years, a couple of weeks ago. If the pools reopen, I may consider my first triathlon in 33 years...

[@heatherfell_oly]

So great to hear you're considering returning to triathlon, let us know if you do. As for activation yes you can run without it but those exercises should help to make sure you're running efficiently and using the correct muscles.

[@jessicabelmontegandolfo119]

I can't download the plan :(

[@gtn]

Hey there, sorry to hear this. Please check if you can download from this link 👉 gtn.io/C25KPlan

[@janesmith8603]

Still waiting on shoe delivery

[@JacobLethbridge]

Hope you got them by now! And hope you're out there running!

[@xrayfish2020]

Learn to relax you're putting too much pressure on your self

[@paulbarker8001]

Not a bead of sweat?

[@nanthilrodriguez]

I don't know what anyone here is talking about. I have been inactive for over a decade, and I don't feel like I'm doing anything unless I'm running 45 minutes minimum

[@littlered6340]

Really great questions, but I had a tangential one... Where did she get those pocket leggings at the beginning? I never see pocket leggings with actual cute designs.

[@MsBestPilotEver]

I'd say slow down a bit if 5 mins feels too much

[@lisapet160]

Yes. She's building distance now, and it's not a good idea to combine it with elevation of pace within the same week.

[@Lorkisen]

I think it's mostly mental. On my first run, I decided to do jog for 25min. My hamstrings were cramping towards the end but I managed it at an average pace of 6:51/km for 4.38km. Despite that when I started following a proper program, jumping from 1:30 to 3 and 5min were intimidating.

[@SuperPeterpan79]

i m heading towards my first 5 minute run this week. deep down m panicking as well., I am a mouth breather, but at the end of W3 my biggest enemy is Shin Splint. Help me God

[@User1526tamil]

She is looking like Emilia Clarke

[@sp50]

involve alot of cycling specially for a beginner, the body and knees wont handle it

[@LALITYADAV-uy3cd]

1 mile under 6:20 🥴🥴