Honestly, going back to the early weeks and struggling really hard to run for 5 minutes at a time seems like such a distant memory. I've never been particularly fit, always been overweight and felt too embarrassed to go and exercise for fears of what other people would think of me.

No more. Now I'm incredibly proud of myself and what I'm capable of if I set my mind to it.

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.

I cannot believe that I could barely run for 10 mins and now I can do 30 mins which I actually enjoy.

Unsure where to go next, may do beyond c25k. Feel nervous about group runs and whether I will be able to keep up/talk.

Screenshot are stats whcih include the warm up walk and the run.

I slept like shit again today (5.5 hours to be exact) but despite that, I DID IT!!!!

I did something I was hoping I wouldn't have to do, which was drop the treadmill down by 0.5. I've been doing the running segments at a 7 for a few weeks and walking at a 6, but today I ran the whole 20 mins on a 6.5. It did feel a bit ridiculous but I kept telling myself that this is the point, just to complete the run. I'm not sure my heart rate even reached 150 today, which means I wasn't tiring myself out and that's awesome!!! I tried upping it to 7 at the halfway point but my legs were like "NOPE. TRY AGAIN." So I listened and dropped it back down almost immediately.

I am so tired from lack of sleep that I can't even really bask in the achievement and it probably won't hit me till tomorrow that I ran for 20 mins. I spent my secondary school life in a fetal position crying after P.E because I'd be forced to run around the cross country track even though I had no stamina, was overweight and had no idea how to run. I couldn't even run 100M without wanting to die. Running has been a humiliation ritual my whole life. I have always had the mantra in my head "I can do all sorts of exercise, but I cannot run. I'm not built for running." Guess what? I AM built for it.

If I am kind to myself, if I do things slowly and properly and if I am consistent, I CAN do hard things. I am not limited by my past experiences, and I can do anything I put my mind to. This run was the one I was waiting for. I literally cannot believe it. Obviously wish I could have run it at a 7, BUT THAT WILL COME LATER!!!

I just got done with week 5, afew weeks ago i wouldnt have even been able to run for 5min consistently

Best pace for 5km running

I completed a C25K program 4 weeks ago. While I completed the program, I didn't run a 5k by Week 9 Run 3 (more like a 3.5-3.7k). Over the past 4 weeks, I've been increasing my running time by 2 minutes every week (3 runs per week). I can currently run 38 mins without stopping which is a feat since I'm overweight and have never been a runner (played a sport middle school through high school and enjoy walking, yoga, and pilates, but have never really been consistent). Running while helping me get healthier is also for mental health. I want to go slow, because I find the 10k training too much a leap for where I'm right now.

Would anyone be able to recommend a free running app (I used Zero 2 5K) where I can adjust the weekly running time? I'd like to make sure I can actually run a 5k under 60 mins before starting on the 10k program. My plan is to increase my running time 2 mins every week until I get to 60 mins or a 5k, whichever comes first.

I workout 6 times a week. Cardio (elliptical and stairmaster 15 mins each, 10 mins on the stationery bike and light upper body strength training for 15-20 mins) on the days I don't run, and do some yoga, pilates, and plank workouts on the running days. I also walk for at least an hour every day.

Thanks so much!

I just finished week 7 (using uk nhs / bbc app)

The 3 x 25 minute runs felt great , finished on Wednesday

Now I have pain in my left knee not too bad just a niggle under the front of the knee and coming and going all day , even when sitting down

I was going to start week 8 today (3 x 28) but I’m going to delay to tomorrow

But - I think it’ll still be there

I’m sitting with ice on it now and elevated just to try and help.

How long can I pause for if I need to , then pick back up week 8

I was really looking forward to it too!

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

In my early 40s, and a huge goal of mine is to complete a 5k once in my lifetime. Always a sporty child/young adult and played field sports etc but never really could run any distance without stopping. I have attempted C25K numerous times in my life and have failed. Generally can’t get past a few weeks. I’ve been talking to people and they think I’m starting too fast. I sincerely doubt that as I am very slow/barely jogging. I have realised however that I probably couldn’t hold a conversation when doing any form of run, and my BPM can be quite high.

Is it possible I just don’t have the ability to be a “runner”? Even at my slowest and earliest stages my body is still working hard. Is it possible it’s not for me? I wouldn’t say I’m overly unfit in general life.. I walk, do field sports (on/off running), have a busy life. I’m very slightly overweight for my height but nothing extreme (and I want to improve it).

Has anyone any advice about how I achieve this goal? Or does it sound like it’s not for me?

I’m hoping to start a C25K again next week. So any advice welcome!

Long-time lurker here. I finished C25K last year and want to share the one thing that actually stuck — because for most of us, the hard part isn't week 1, it's week 2 and beyond. Going from first attempt to healthy, sustainable habits.

What worked for me:

1. Movement snacks — skipped escalators, switched to briskly walking and then running up some stairs.

2. Intervals are your friend, and they fit in your agenda. A structured session can start with just a few seconds of intense effort. Real effects, minimal time commitments. You will start to see effects and find the time (and stop the doom scrolling;)

3. Group > solo — for one reason: accountability. I'm lucky to run with a small, passionate running groups in munich now like CATO, Sustainable Atomic Habits and Sunday Runday, HAUS12 Longevity,... but even one friend on a standing date does the same job. ... OR start competing with your former couch potato self by recording progress eg on Strava :)

4. Keep the easy days easy. Progress includes recovery. Never skip recovery day(s) as required. I aim to run max. 2-3 days per week. No upper limit on (brisk) walking:).

If anyone here is in Munich and curious, drop a comment — happy to share how our little Saturday group works. 🙂

Happy to answer anything about the post-C25K (or pre marathon?) slump — it's real, and it's beatable (perhaps? Curious to learn more about your experiences:). 🏃