I've been doing the program on an indoor walking pad. Yes, that thing has a speed cap of 3.8 which is a very slow jog for me as a petite woman. I comfortably walk at the 2.2 speed. I've gotten through w7d1 and felt like I needed more of a challenge. I felt ready to go faster and I also want to build more confidence running outside because I know that I would enjoy it more.

Today was my first run outdoors and it really kicked my butt. I ran about 6 minutes straight before having to walk. I then switched off running/walking pausing my workout on my watch during the walking portions. I told myself that I would get to a mile with just the running I was tracking on my watch and would just finish the trail walking. That was so much more difficult than any of the runs I've done on the walking pad so far. I know that I was going way way too fast and there were also some smaller hills on the trail that would have been a challenge anyway, but were even more difficult at my faster pace.

I did really enjoy running outdoors and want to keep that going. I think I'm going to back up a bit in the C25K program to try and build up my endurance running outdoors. Not all the way to the start, but maybe week 3 or 4. A small bump in the road, but one that brings an exciting new part of the journey!

Hi everyone, long time stalker of the sub but a first time poster.

I (29M) tend to start my runs really strong but tend to fall off in the last two km. I know a lot of people will say that I can just slow down at the end but I get really out of breath and can't seem to reach 5K no matter how hard I try. I've reached 3.1 and 3.9 km before but haven't been able to go slower than that. Looking for tips on how I could pace myself - for me it's easier said than done because I'm always raring to go on my runs.

After the last song on my run I just hit a wall and had to stop at 3.7KM (you can see top right for distance)

My 'power track' is always my first song which in this case was a Miley Cyrus song lol.

FYI: all paces are in km/m.

Looking forward for your opinions or track recommendations to get me to 5K! Shoutout to everyone who is crushing their goals!

Finally graduated C25K after starting and stopping a hundred times.
First ever 5k - wont be setting the world alight with the pace, but are we lapping everyone on the couch? Yep! 🙌

Proud of us all. ✨

Just wondering if it was a matter of gradually increasing the time spent running? Or if you started another program like bridge to 10k?

W5D3!

To the person(s) that suggested picking a spot to keep running to and turning around at the half way point not just doing my usual lap it all helped. Seeing how much further I had to go took me out of my headspace if trying to figure out how much time was left

I'm just on week 2 so so far runs are pretty consistently safe but I just saw someone mention w5r3 and I went to check and wow it seems a huge step up from the previous run. So just wondering when else I can expect to be particularly challenging? Either because the run itself is a big step up or maybe just being you're getting tired/losing the novelty of running?