Just finished W7D2!! Face swollen, panting and huffing and puffing through the last ten minutes…but I did it! I pushed myself to slightly increase my speed from W6D3 and W7D1, and averaged approx 4.5mph during the running portion—landed at 2.15mi vs ~2 miles the other days. I even pushed myself to 4.7 the last minute! This was freaking hard, and by far the hardest day of the whole program: I’ve mostly been running much slower so I really felt it today. While I still have a ways to go before I hit 5K, feeling really proud of this whole journey: this is my second time attempting C25K, and I do it in honor of younger me who couldn’t even fathom running 25 minutes straight :’)

WE CAN DO HARD THINGS!! GRATEFUL FOR THIS COMMUNITY!!

Back in March, I woke up one morning and decided to put my life in order. I was about 310lbs, 5'11 and more importantly turning 35 in a couple weeks.

I wanted to show my kids I could be that cool dad that could do anything, could do all sorts of sports but I also wanted to teach myself some discipline and in a way pass it to them.

So I started from basics, began counting my calories, bought a standing desk and a walking pad. I walked and I walked, 8-9-10Ks per day, inclined. I lost like 25 pounds in 2 months and started to feel good about myself.

I always dreamed about being a runner, I just always thought these people were so cool. I started C25K in June.

W1D1 - 1MIN intervals... I actually cried at one point. I thought I'd never get through it. I slept with medical ice packs taped to my knees... but I kept going.

I just kept thinking about W5D3, the dreaded 20min run.

But I kept loosing weight... I integrated weightlifting between my runs and I kept walking aimed for 10K everyday.

Then W5D3 happened, I made it and was actually so proud. I felt like I could do anything at that point.

Pounds kept dropping, I was disciplined with my nutrition, added supplements kept my training regimen steady and I just kept going.

Today was W7D1. It's supposed to be 25minutes.

My wife came to the track with my kids, they were there watching me.

I just kept going...

https://imgur.com/a/HTXaQFH

Dont give up people - it feels so good to reach a goal

EDIT : Typos 😂

Hi all, so Ive competed a couch to 5k course before and was then running regularly for a few months. Then unfortunately life has gotten in the way and I attempted a run last week and it didnt go so well. So im thinking of starting the course but would love your opinions, should I start from the beginning or half way? Has anyone done something like this before?

I was both dreading and excited for today. Dreading the possibility of my knees getting sore during the run and excited to see if the cadence running I’ve been doing would both get me through 20 mins without blowing up cardio wise and save my knees at the same time. Happy to say that I made it through unscathed, even though my distance/time wasn’t as good as it had been the last time I did this in 2023.

M51, hardly any physical activity since becoming a father. Started running early Jan, short distances at first, 1 -1.5 km tops, once a week. Hated every minute. Started 2 km runs, still once weekly consistently around March. For several months, remained stuck at 2 km. Changed route end of July, reached 3,7 km, and, since last Monday 5,0 km, 👍 (6:38/km). I still hate every minute.

Are there any free or one-time-payment (non-subscription) couch to 5k apps that auto sync with Strava? I’ve been using Just Run and I like it a lot but also want to be able to share my progress with my friends for motivation.

I thoroughly enjoyed reading through all of the encouragement and advice that I got when I posted my original thread.

And I took it all onboard, slowed my run right down to a slow jog, and even changed my run location to somewhere flat— and lo and behold, yesterday I managed to conquer W2D1!

I feel so energised and I really enjoy my runs now. They’ve become the highlight of my day! Today is a rest day and then tomorrow I’ll be back on the trails for W2D2!

Thank you so much everyone!!!

All right, so I'm looking for some advice. Technically, this is the end of Week 1 for me because I switched apps midway. I have one more day of this week coming up on Friday, which honestly, I think I need. Being a bigger guy (6'2" and 300 lbs), I'm only finishing about five out of the eight running intervals. I still attempt the last three, but I only get about 45 seconds into them before my legs are on fire to the point where I have to stop.

So, my question is: if I'm not finishing the full eight runs, should I redo Week 1 or just keep going? I'm worried that Week 2 might have longer runs and I'll just end up failing all of them! lol.

On my rest day (Day 4), I rowed for 30 mins at a 20 spm pace and lifted weights. I'm also still working on not snacking when I'm bored. I'm thinking the best way to tackle this is setting a hard window with intermittent fasting—maybe breaking my fast at 3:00 PM (1500) and stopping at 9:00 PM (2100). Relying on just black coffee with Splenda in the mornings might be the easiest way to keep myself from grazing early in the day.

Personal thoughts while running: I run this block around an old church, and there is this little old lady who also runs/walks it. Somehow, we are always going in opposite directions. It’s only been 3 days, so it’s funny we already have this pattern. I don't know if she does it every day, but I know she runs way better than me. I never thought I’d say, "Man, I wish I was in the shape of a 5-foot-nothing, 50+ year-old Hispanic woman," but here we are. She is my ultimate goal at this point. I want to run like this lady.

I am a big mouth breather…

Since starting I have noticed there is a slight weeze on my breathing and have phlegm coming off my chest.

Getting conflicting information online (the shock) that you shouldn’t be mouth breathing and should be nose breathing.

Not sure if this is normal when beginning to run, I used smoke/vape but not for about 2 years now.

So generally looking for any information on the symptoms and mouth vs nose lol

As an overweight, out-of-shape kid the 1 mile run in gym class was the bane of my existence. I’ve never been able to run a mile without stopping. I was scared of today’s 20 minute run, but thanks to all of the posts on this sub about the dreaded W5R3 I decided to give it a shot. It was easier than I thought. I’m slow, but I’m doing it!

Hi all,

Delighted to find this forum, congratulations all on the running achievements!

I'm a week shy of 46 (female), very active, strong. Go to the gym 3-4 times a week, focus mainly on strength, and intervals/cardio once a week. I think I'm doing well for my age and manage injuries when they come up.

I'm on week 3 of the c25k plan (not a runner, never did anything serious). Enjoying it and feeling fine from a heart and lungs pov, but the aches and pains have started, tight back, tight hip on one side, shin and knee on one side twinging, referred nervy pain through quad and knee ... It's just a barrage of niggles that I know will just get worse as I increase the distances.

Is this a normal adjustment period? I mean to have these types of issues crop up so early on is not exactly encouraging 😬 Do you push through? I always warm up and cool down ... but getting disheartened already! I'm with a running group so can ask for advice if I need it.

Thanks for any help or advice!

After a successful, yet thoroughly challenging w8, I attempted my first 30min run but was only able to do 20min before I had to break. I walked for a few min then ran for another 5min then had to break again before completing the final 5min.

I know it's totally normal to not complete things on schedule, but I still feel disappointed in myself and have a hard time understanding why i was able to complete 3 28min runs, but today could only do 20min straight.

As the Title suggests, I'm having a REALLY difficult time turning my motivation into the habit.

I have all the positive self-talk "For my kids....For my wife...For me" but when it comes down to execution, I fall flat. I have the true urge to run but getting off my ass and putting on my trainers just isn't happening.

I've read/listened to all of the Habit books, I know what I need to do - just looking for some additional tips/tricks to get over the mental block.

Perhaps a reward at the end?

Anyone else only have time to run on the weekends? I am not a morning exerciser no matter how much I’ve tried and after 10 hours out of the house and having to make dinner running after work isn’t usually an option so I’ve been doing only weekends. I’m afraid it’s too much time in between now that I’m starting week 5 and the longer runs.

Thank you to everyone who gave me advice on my other post, especially KneelBeforeC who shared this slow running video: https://m.youtube.com/watch?v=9L2b2khySLE&pp=0gcJCWQCo7VqN5tD&ra=m

Drastically slowing down and dynamic stretching before hand were also very helpful advice, so thanks everyone!

I'm starting the C25K program again after I gave up halfway through a couple of years ago. The thing I struggle with the most are rest days. It's a lot easier for me to build a habit for something that I have to do every day than for something to do every other day. Do you have any tips on how to stay consistent and motivated despite rest days?

Week 8 started, and with only 2 mins to hit 30, I thought why not? My 4th K was a bit shaky but I came back with a vengeance on the 5th and knocked it out of the park.

Just a few sessions left till I finish C25K and then I'm training for a half marathon in November. Looking forward to milking all the beginner gains while I can!

Moving slow as hell in old, not running shoes - down to 11min/km on my second last split. Kicked it back up to 7:30 for the end though. My knees are not thanking me. Footwear might be on the menu. 5’2 260lb.

Ok so I ran my first 5K yesterday and am super happy about that, but I hadn’t gone on a run for a month before that, just swimming and incline walking.

The front of my thighs KILL. No where else hurts at all. I can’t go up stairs without a lot of pain and it really hurts to walk

Is this normal? Do I just need to wait it out and then work on getting my quads stronger so this doesn’t happen again?

Hi everyone! I recently had an interesting convo with a group of friends who absolutely hated running when they first started, but somehow ended up becoming completely addicted to it.

It got me wondering like what motivated them to push through those difficult early stages? Was it because first signs of progress that kept them going & got corrected along the way by better runner friends. Were they worried about their health & wanted to do something about it? Did they simply endure the sore calves and shin pain?

I'm not sure but seeing them enjoy it and me suffering from shin pain shows like a diff kind of reality or like is there some kind of secret they are keeping it from me?

I'm really struggling with stamina. I've been running for about 9 weeks now and I'm starting my final week of C25K, but my endurance for continuous running still feels pretty low.

I can complete the 25–30 minute runs, but they never really feel good. I do much better with run/walk intervals. If I take a couple of short walking breaks during a run, I can go farther, maintain a better pace, and generally feel much stronger throughout the workout.

Including my warm-up and cool-down walks, I'm usually around a 14-minute mile pace. On a good day, when I run the full 28 minutes continuously, I'm covering about 2.6 miles. It's also hot here and I run exclusively outside, usually in the mornings when I can, so I know the heat and humidity probably aren't helping.

What I'm struggling with is figuring out how to improve my stamina so that a 30-minute continuous run doesn't feel quite so punishing. On Sundays, I've been going a little off-script from C25K. I'll do the scheduled workout and then add extra distance, trying to hit at least 3.2 miles and sometimes quite a bit more (my longest has been just under 5 miles). For those longer runs, I use run/walk intervals because it allows me to spend more time on my feet and build what I hope is a stronger aerobic base.

Does this sound normal for where I am in the program? Any thoughts or advice would be appreciated. Thanks!

After having to pause 2 weeks ago due to a bruised ankle, and jog-walking my first 5k race last sunday, I finally tried week 9 again!

I was so happy to be able to run pain free, I ended up going a lot faster than usual and ended up out of breath by the end hahaha, but damn! So damn happy to be back!

I should be able to graduate this week, if the rain lets me go out twice more! :)

So don't be afraid to stop and rest for a few days, or weeks if your body needs it (and please check with a doctor if your pain is too sharp and/or doesn't go away after 2 weeks!). The program will be right there waiting for you to resume it when you get the chance, and it will be great!