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Newbie needing help


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Hey everyone! I'm new to this and had a few questions. I'm a former smoker (quit very recently) and am trying to lose weight and get healthier. Never really been athletic so this is new. I see that there's 3 days each week. My question is...I'm not sure at my current physical level that I will be able to jog for 60 seconds at a time for 20 minutes. Myrecovery time is longer than 90 seconds. Do you just keep repeating week one until you are able to finish it the way it's setup? I know it will take me a few weeks to master just that week. Hope I'm making sense. Any tips would be appreciated. Thanks!

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  • 2 weeks later...


Yes, that's exactly what you should do, repeat until complete! When I quit smoking jogging was really hard for me, so I did a lot more walking than running. The app has a good plan to get you running, but if its too difficult in the beginning, don't be afraid to slow it down to a pace that makes you comfortable.. with your heart and lungs getting back into the rhythm of things the last thing you want is to rush it!

I also found that getting a walk in on the other 4 days of the week dramatically improves how fast I can pick up jogging. My biggest hurdle was my breathing, so the extra little activity helped get my lungs used to the experience.

Best of luck!


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  • 2 years later...

Hi I am in the same boat.

Currently on day 5 of quitting cold turkey.

I have had 2 smokes due to stress at work in this time. 

Just completed day 1 one of c25k, previous I have completed a few jogs and walks around 1.5miles.

Today was hard, I just managed to keep going for the full 60s, recovery time isn't quite enough due to breathing. I managed to push through.

Any pointers on weight loss to go with this.

16st plus looking to get down to 14st again. Mostly belly, hips and arse fat.

Any help is appreciated.

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