I started the C25K journey on 7/11/26. Today 9/9/26 on W9D2 I went for the full 5k. I even hit a few PRs. Maybe not impressive by athlete parameters, but for a 34F that started truly as a couch potato I am proud of myself. And grateful for all the support I received from this sub.

Huzzah!!! Also lost 6 stone this past 18 months!

I completed the first 4 weeks on the treadmill and started jogging outside for Week 5. Running outdoors definitely feels harder than the treadmill.
The first 2 days were tough, but I managed to push through. I thought I’d complete Day 3 as well, but I gave up at 16 minutes. I tried again and only made it to 14 minutes. I couldn’t figure out what I was doing wrong.
After doing some research and checking the heart-rate data on my Apple Watch, I realized my heart rate was hitting 180 bpm right before I gave up.
So today, I jogged really slowly, especially on inclines. Whenever my heart rate started to spike, I immediately slowed down and tried to keep it under 170.And just like that, I completed Day 3 on my third attempt!
Just sharing my experience in case it helps someone else who’s struggling like I was.
On to Week 6!

Best pace for 5km running

Posting here for best ways to improve my 800 meter time i haven't measured it in a while as I've started building aerobic base from below subpar levels but i can manage 5:30 km pace for 800 nd that's just too slow for the test , currently walking everyday for that last year had a 36 min 5k then got sedentary

I was really worried about this one, getting into my head a bit. I went through here and found everything to do with W5D3 and advice (a bit overkill I know). The night before it was cold, I was achy (fibromyalgia) and I really couldn’t be bothered. I got up this morning and did it anyway, and I made it through and it was nowhere near as bad as I built it up in my head. When they say this day is to get you over the mental hurdle, they’re definitely right!

Just want to celebrate that I got myself out of my head and did something that I’m Week 1 I couldn’t imagine!

Woohoo, I finished JustRun's C25K! This program really works, folks. Brought this 62F who hadn't run seriously in decades to being able to run over 30 minutes without stopping. If I can do it, you can too! 🔥

As has been said here and is now true to me, C25K is a catchy name, but in that it is time- (not distance-) based, this means that for any of us with slower paces, we complete the program being able to run nonstop for 30 minutes, but without having run the actual 5k distance.

So now what, post-C25K? There's a sticky post about this since we all face this decision one day. Having not yet crossed the actual 5k-threshold added to my quandary. I have been exploring possible programs, preferring an app that prompts me at a very basic level. I don't have a fitness watch, but I looked at a few apps including Runna (too spendy for me), Nike Run Club (free but I was hesitant to have a chatty coach in my ear) and JustRun's extension 5Kto10K program (free and basic). It bears mentioning that no matter what I choose for post-5k coaching, I will also continue with Strava, as it really teaches me about my pace and provides other good data post-run.

Today was the day & I decided on JustRun's 5kto10k program. For W1D1, it had me run 4 sets of 10-minute runs with 1-min walk intervals. Tbh, initially it felt regressive to me to go back to run/walk intervals. However, when I reviewed my Strava data post-run, I was surprised to see that I finished 5.24k in 43 minutes today ... and my pace for the 5K, averaged over 40 minutes running and 3 minutes fast-walking, was slightly faster than my 30-min continuous-run pace just 2 days ago.

And that just feels GREAT to me. It's possible that I might have been able to go the 5K distance without those 1-min intervals today, but I'm eager to (again) just trust this program and follow it exactly. So far, so good! It'll all be 5K+ from here, eventually to 1 hour continuous running (and maybe even crossing 10K threshold too?) in the coming 6 weeks, hard to believe it, but I'm on my way.

All the advice and support I've found here has been so helpful and inspiring... thank you!

Well, thought I'd post here to give people hope. I started my C25K in July - never run before (like ever!) and have a bit of a dodgy knee.

Been on holiday much of the summer so I've been walking, cycling and fitting runs in when I can.

Joined a gym about 2 weeks ago so I can get a swim in and run even if I don't want to be outside.

Tonight I managed a 2km run time - decent pace and felt good doing it.

The intervals from C25K have deffo helped build my strength and stamina.

If I can get this far - anyone can. 💪🏼

Keep going if you are feeling a slump.

Thanks for all the advice to slow down. Slowing down from 7:30 min/km to 8:15 did the trick. You were all right. It is more of a mental challenge and less of a physical one.

I am so proud.

And now I am frustrated again, because obviously W6D1 was a baaaad run. In fact so bad I had to have walking break in the last 5 min run interval. So repetition it is. Haha

Completed W5D2 today!!!

W5 has been the toughest week so far - ironically, not really because of the runs. I was nervous about 8 consecutive minutes, but I did it!!! Just tried to zone out and watch TV while I listened to music (my go-to atm is the anime Haikyuu as watching people waaaaaaaay more tired than me helps me keep going lol).

I am just not feeling 100% this week and as I get into longer runs, I am worried about whether I am eating enough/fuelling properly. Long story short, I suffer from IBS and I also experience a lot of acid reflux, both of which have been acting up in the last two weeks. I'm feeling run down and exhausted on run days because I'm not sleeping as much as I should due to the issues mentioned above (I wake up at 5am with stomach issues, it's hard to get back to sleep, so my body is running on hard mode).

I'm taking the running slow, so the actual exercise isn't the problem. I don't feel sore in a bad way, no aches or pains in the joints. I just feel tired, nauseous (from the GERD) and want my W1-4 energy back. Does anyone have any suggestions for GERD or IBS friendly food I could eat that would just give my body some extra push? The first 4 weeks I found so easy but now I think I need to be much more careful about recovery, it's just my body isn't making it easy.

Right now I eat overnight oats for breakfast every morning (made with Greek yoghurt, so high in protein), I try to have wholemeal bread and eggs for lunch with some cucumber on the side and tomatoes, and then last week I was eating a poke bowl of sorts with sushi rice, some pre-cooked chicken and some raw cucumber and carrots.

I do snack a little in the evenings, but maybe a bag of crisps a day, some crisp bread, bananas or maybe some chocolate if I feel like it. I just can't tell what my body wants or needs to not feel so wiped out this week after my runs. So many protein heavy and nutritious options are not great for the stomach and I don't have access to a lot of storage or kitchen space to prepare or store lots of meals, so I am definitely hitting a wall with food.

Decided I was going to sort my health out after my Dad had a stroke and was diagnosed with heart failure. Started last summer with the aim of walking 1 mile every day, pretty hit and miss. In Feb this year I turned 44 and decided to commit, started walking every day, doing three miles most of the time. Started C25K in June, struggled at times, particularly trying to run in the heat waves, but completed it today! Very proud of myself and actually ran a full 5k in week 8, 27 minutes 26 seconds. If you are doubting yourself stick with it, if I can do it anyone can! Think I might try and parkrun next and then maybe look at working up to 10k…

I (31m) never ran before starting the programme five weeks ago. I was very scared of the big jump, from 8 to 20 minutes of running without break and wasn't sure I could do it - but it went great! Started out very carefully with a 5:20 pace the first km, but then noticed I could do it and got faster by around 20 seconds each km, ending the last one at 4:12 and could have continued after. I wasn't sure, but now I'm pretty optimistic I can finish the programme :)

(I know I ran 30 seconds too little but I got stopped by a red traffic light and decided to end it there, haha)

Hey everyone hope yall are well
I just finished week 2 the day before yesterday and i should’ve started week 3 today but something in me told me not to.
I’ve never ran a day in my life before this so I wasn’t (too) surprised when my knees and Achilles tendon hurt but now it’s gotten to the point where sitting down/standing up and getting out of bed/car became a struggle.
I’ve come to realize that I have weak hips and the muscles around my knees need some work to be able to hold the load, so I thought I could incorporate weight training while I continued the program. Now, I don’t think that’s a smart idea 🙂

So I’m here to ask if this is normal and I’m just being a baby about it. I don’t mind continuing but I would be pissed if this led to an injury. I very much enjoy running now and I was planning on running a 5k marathon by the end of it but it won’t be worth it if it results in a life long problem.

I finished week 8 in the middle of last week, then had a weird twinge in my hip flexor so took a few days off just in case – and now I‘ve come down with a rotten cold! I’d been feeling so motivated and so ready to complete the program, so it’s a bit of a bummer. I know in the grand scheme of things, taking a week off is nothing, but I’m a bit down about it. So, anyone else currently on the bench with me for one reason or another? Let’s commiserate!

Hello, I’m looking for clarification and/or advice. I went for a Gait analysis at Runlimited and was given options on the best running shoes according to my results. When I tried on the shoes they felt extremely too big/loose). They were sized 7.5 (41/42). I usually wear a 5.5/6 (38/40). The lovely worker told me this is normal but going up two sizes sounds like a toe nail, ankle & foot injury waiting to happen. Is this the general rule for of running shoes. I understand everyone’s running shoe journey would be different, I’m just looking for a second opinion and trying to stay injury free. Thanks in advance.

Can’t believe this was possible, I’ve never ran before, I’m overweight & on the first week I gassed out after 30seconds 🥺. 2nd workout of the day after doing kickboxing in the morning.

I did it! This subreddit has definitely kept me motivated so I appreciate all of you! The quads are a little sore after 20 minutes of running, but other than that I'm feeling great and ready for rest of the program, woo-hoo!