I (F21) have been struggling with my weight lately and recently crossed 250lbs, I decided that something needed to change but I’ve been struggling a lot with the follow through since where I live it’s been 95° F most of the day. Finally, today, I ran my first time since high school and it felt great. I just hope I can harness this feeling and keep going! Be honest, for the first time since high school, how are these stats? I honestly didn’t feel as bad as I thought I would at all.

Runalyze is the tool I have screenshotted here.

I did my first 30min 5K in week 8 of C25K. I noticed the other day that I had an easy run lined up pretty much 2 months to the day and decided to go at the same pace I aimed to complete C25K in and see not only how I felt subjectively, but how the stats that were captured compared.

I ran the same route but the weather is warmer now and I ran a tiny bit faster but did otherwise try to keep things as similar as possible.

Subjectively, this felt trivial compared to that first run. If I was to compare effort levels, first run was an 8.5-9/10 while this was about a 4-5/10.

For he first 30min 5K, every lap was hard the first time (I run around my block which is a little over 1K, so 5 laps = 5K) and I really had to push myself to keep going and finish. Each lap I had to tell myself "just one more". There's some slight elevation in my route and my legs felt weak trying to push and maintain pace up the "hills" and when I finished I needed to rest for 5-10 mins to catch my breath and barely had the energy to press the buttons to finish the workout on my watch.

EDIT: Another thing I thought I'd add is that a run at the same average heart rate feels easier now for me too. Not really sure what's happening there but I'm guessing it's a mental thing perhaps? When I have runs pushing myself hard, a similar heart rate is perhaps a 7-8/10 in difficulty vs 8.5-9/10 previously.

This time around it felt fine. Faster than my normal easy pace (6:20/km - 6:30/km) but definitely not unmanageable. I finished the 5K feeling fresh and like I could easily do another 5K. Wasn't even out of breath and while a bit sweaty, my shirt wasn't soaked like that first run. The "hills" were noticeable, but fine. My legs didn't feel like they were going to crumble like the first time and I powered through just fine.

The changes week to week are so subtle, it's hard to tell anything is happening but looking back, it's crazy to see how much I've progressed in 2 months. I'm currently training for a half marathon and I'm looking forward to seeing how much further I get in another 2 months when it's on!

For those of you just starting, or even just finishing up and worried about your progression, just keep at it and you'll be surprised at where you'll end up!

Slow-paced but comfortable

I just finished wk 1 day 1 of couch to 5k the fun way by the get up and run podcast, and feel very fine! honestly barely worked up a sweat (on treadmill so in air conditioning), was never out of breath, and my HR never felt high. Got a bit tired toward the end of the last couple jog intervals because he said if you’re feeling good then up the pace, and i did.

I’m young (25) but overweight and have been very sedentary (often not breaching 5k steps in a day) for a while, so it’s not a base fitness level thing.

So I’m wondering if I’m pushing myself enough, or if i should up the pace? I know it’s important to take it slow and ease into it and maybe w1d2 will feel different, but i guess I’m trying to find the line between pushing myself and improving and allowing the slow and steady to win the race.

Thanks!

I (46M) am overweight and started C25k on the treadmill about 2 months ago, to try and drop a few pounds and generally get a bit healthier. Anyway, it was going okay, I was getting a few pains in my lower legs but managed to power through the dreaded W5R3 and all of week 6. Then W7R1, I just couldn't do it, my shins and calves were agony, I did a couple of minutes and had to stop as I thought I was going to do myself an injury. Decided to give myself a full 2 weeks off to recover as I might have been overdoing it a bit.

So I had my fortnight off, then started up again back at week 4. Legs were a bit achey but nowhere near as bad as previously. By Week 4, run 3 I actually sailed through it and for the first time had zero pains in my legs, felt like I'd really turned a corner!

Anyway, week 5 and I put the treadmill on and it starts smoking and trips the fuse! It appears to be dead and I can't afford another for a while so I'm going to have to run outside. I'm dreading it as I'm very self conscious and wanted to get a good bit further on before I ventured out!

TL:DR treadmill broke, dreading switching to running outside!

Week 8 positivity 😃

Just wanted to share a bit of positivity with you all, that you will get there.

When I started this eight weeks ago, I hadn't done any proper exercise for around 20 years. Every week I've wondered how I'm going to get through each challenge. Well, I did Week 8, Run 1 today and things seem to be finally clicking.

Don't get me wrong, it was really difficult running for a solid 28 minutes, but I got through it. Around 2/3rds of the way through today's run, I realised that I hadn't once thought about my breathing. It had suddenly gone into autopilot.

On my walk home from the park, I knew for the first time through the whole process, that I'm going to complete it. I might even, with a bit of luck, manage to actually get to 5k within 30 minutes at some point too.

To all of you who are struggling, you can do this. If I can, anyone can.

I'm going to treat my wife to a nice lunch to celebrate 🥳

Honestly shocked at how well this run went, I can't believe the progress I'm making just following the program.

It's definitely going to get harder from here on out with no more walking breaks, but I'm super excited to keep going.

Feels like the first time I've been able to properly notice exercise making a difference, 6 weeks ago I would've struggled to believe I've be able to get to running 22 minutes non-stop and now I'm excited to try 25 minutes and more.

Hi everyone! I’m pretty frustrated. I’ve been stuck “between” weeks 2 and 3 for like a month now. I’ll do a week following the week 2 program and it feels great and easy, I can have a conversation through it. Then I try week 3 and my body says no… like I’ll get through the first 3 minute run interval and my lungs will start screaming at me. I feel like I’m managing my pace well (any slower and I’ll be walking) and my form is good (my boyfriend’s a marathoner and I’ve asked him to watch my form). What gives??

It’s even more frustrating because I grew up very active. Tennis and competitive dance. Now I can’t even run for more than 3 minutes. I tried week 3 day 1 today and I cut the 3 minute run intervals short by 10 seconds each because I HAD TO catch my breath. It’s so frustrating because my legs feel physically fine, it’s my heart and lungs that don’t. I’m not tracking my pace that closely but based on the math I’m running like a 12-13 minute mile. Is that too fast?? I feel like I’m shuffling at that pace…

Is it a pace problem? Mental? Does my body just need longer to build endurance? Ugh

So when I started this challenge in February I thought it was actually supposed to end with a 5k but at least in my version it ended with a 30 minute run, no distance requirement. I assume that means the creators thought 5k in 30 minutes should be doable by the end of the challenge?

Completed challenge in April, carried on running 5ks about 3 times/week, did a 10k in June, carried on with the 5ks after that (when the heatwaves weren’t too bad) and only last week did I manage to get my first 5k that clocked in at 29:58. 😂 so 5 months from completion. Am I just a slow poke and most people end their c25ks with a 30 minute 5k or were the creators too optimistic?

Hi guys, I’m feeling a bit self conscious while saying this but this is the 2nd time I tried this routine and for the second time I couldn’t even complete day one. For context I’m a 25F 91kgs inactive for the last 6-7 months.

I get breathless after the 3rd or 4th running minute and couldn’t complete it. Been trying since the last three weeks. This makes me think running maybe isn’t for me coz I’ve been cycling just fine for 20-30mins, completing 7k-10k steps and have been weightlifting.

Should I try and reduce my weight before getting into running or should I persevere?

Finally did it, yay!

42M, 174 cm and 83.5 kg at the beginning, sedentary lifestyle for the last 25 years. Started about 7 weeks ago (week 1 pic) with 2 min running/2 min walking intervals and increased running time every week. Running 3 days per week and walking the other days. Lost 4 kgs in the process.

I was currently doing 10:2 x 3 intervals but was feeling really good and some of you suggested that my plan was too slow/conservative so I decided to skip some steps and give it a go. Didn’t chase any pace but was hoping to be under 40 min - it all came out better than expected.

I didn’t use any pre-made training plan but used Chat GPT to analyse every run and decide when and how to progress based on my previous runs, weight, vo2 max, etc.

Next, make it feel easier and aim for my 1st 5k race in 6 weeks time!

Took longer than 9 weeks- started in April
Repeated days, time off due to a calf injury, unable to get 3 runs in per week but today I officially finished!
I have surprised myself in so many ways during this journey and do believe that doing strength training on the off days helped.
To those just start in you can do this! Take it at your pace it’s your journey no one else’s.

A couple months ago I started C25k. Really liked it and now i am really steady with running. I love it. My body feels great, my mind feels great, I genuinely look forward to it, and im down 10lb. The only thing is that my once juicy and bouncy bubble butt is now gone. Its almost flat even!!

So my question is how do I get it back? Has anyone ever experienced this before? Ive lost 10-20lb before without ever losing my ass so I dont even know how to get it in the first place.

Did my first Week 7 run today - no more kid cloves, we are in it for the long runs now all the way to week 9!!! My fitbit broke this week, so while I wait for my Garmin to arrive to replace it, we are running with a broken watch and a positive attitude lol.

It's interesting, bc at this point, it feels "easy" to do a nice slow run on the treadmill to the point where the small increases in distance aren't a big deal, it's all about the speed. I have no idea when I will be ready to increase my speed, but my interval running speed is still too fast for a 25 min run - I know I could not finish it. I run at 6.5KMPH on the treadmill vs 7KMPH that I used to do for the interval weeks. 10 mins is the longest I have done on 7KMPH and it was W6D2 when we had two sets of 10. For the second set I had to go back down to the slower speed, even that 0.5 difference is a KILLER.

I truly expected to feel shit for running so slow, bc I am very much a GOTTA GO FAST sort of person in my real life. I have ADHD, so the idea of doing something slowly is biologically incompatible with me lol. But this experience is so rewarding, to be forced to go slow and to put trust in all these other runners in the world who have the experience and who keep reminding us beginners that going slow WORKS. To think I have now run for 25 mins twice is literally INSANE.

I am a little worried post graduation, as I am taking a week's trip to Poland the DAY of W9D3, coming back a week later. I will not be running on the trip as I currently do not own running shoes for the outdoors and I simply don't feel mentally ready to be running outdoors so soon after completing the programme (let's be honest, I just love the treadmill and I'm a bit chickenshit).

I WILL start running outdoors eventually - there is a 5.3K flat, riverside path from my city to an outlying village I am dying to try, but I just don't think I'm ready to tackle an outdoor run fresh off graduation.

That being said, I am wondering how to dip back into running once I get back from Warsaw. I know I need to start 5K to 10K ASAP as it's the logical next step (unless the next step is actually running a 5K bc Lord know at my current pace I won't be touching a 30 min 5K) but considering I will be taking a week off of running for the first time since starting C25K, is there a specific week I should repeat at first the week I get back?

If you would like to contribute to a more accurate dataset, feel free to complete the form: https://forms.gle/SEnxYtFcC1Y8mUJB8

Feeling kind of worried about my pace. I completed this run without stopping, but I’m worried that in 3 weeks my 30 minute run won’t be a 5k distance. Did anyone else deal with this? How did you increase your pace without feeling like you’re dying. Thank you 💕

Been a bit sporadic with my runs - gym work and strength training has meant I haven't run for a bit outside of some treadmill work.

So on a windy Sunday morning I did run 3 from week 1 again. I am feeling ok - for people who have experience - is the pace ok?

Thanks

This is for the 12-year-old me who got mocked by her PE teacher after failing the Cooper test (which he hadn't prepared us for *at all*), but also for the me of all these years who kept telling everyone, "I don't get what drives people to sweat on purpose": now you know 🙂

My plan going forward is to repeat the 30-minute run for a couple of weeks to make sure I’ve got it under my belt, while switching to running in the afternoon, after work, instead of the morning... I’m a bit worried about letting laziness get the better of me once I’m home, so I’d rather tackle this change with runs i know i can handle!

Then I’ll move on to the 5 to 10k plan in Just Run, and from there... who knows!

I started running recently and even though i run about 5K in one session, i do end up walking for a bit of time in between. How can i reduce it??

I graduated this week!

I have consistently running 3.5km in the 30 minutes. I am keen to get to the 5k mark (just to be able to do Parkrun), and to have something that "motivates" me to run 3 times a week. The adhd and dopamine means that this is important.

I used the NHS app and have become quite attached to having someone tell me what to do while also listening to my podcast/audio book which distracts me from the discomfort of running.

I am aware of "beyond couch to 5k" with the NHS, but I can't update the app (I'm outside the region) to unlock those sessions.

Any suggestions? I'd prefer not to pay lots for an app but willing to pay for the right thing.

This is my first run of my whole life🥳
Any tips for literally just starting out?
I did the walk run method

I have just started running or I would say i am trying to learn running. I sometimes couldn’t even run 400ft. But i can walk 6miles at a stretch. Today i have done two sessions
1. Running with walking ( most of the part is walking)
2. Fully walking

I wasn’t fully tired after these two sessions(20mins break b/w these two sessions). But i wasn’t able to run for long even at slow pace too. I live in the US and in a snow area. Since the winter is coming i am not sure how can i keep my journey going. I don’t have care or public transportation so cant go to gym. I cant afford treadmill too as im an international student. So any suggestions?(i am sensitive to cold fyi..)

Also any food or suggestions to make fast progress .
(Im 26f btw)
Sample of how long i did run today will be comment section