I'm excited. Greater goal is to run a full marathon one day ! ☺

I finished week 9 day 2 today. I was feeling good at the end of the 30 minute run, so I just ran 5 more and did a 5k!

I just finished up my final week 8 run on a beautiful, *cool* morning. As I head into the last week of the program, I’ve been thinking about what’s changed for me over the course of doing c25k. Not necessarily the big stuff—like, I ran for 28 minutes and enjoyed it!—but the little things.

What came to mind for me is the hill that’s about 3k into my route. It is not a very steep hill! As a regular walker before c25k, I barely noticed it. But when I first had to run up it, it felt like one of the hardest things I had ever done. I would dread getting close to the end of my run because it meant I’d have to confront the hill! Over the past few weeks, though, I’ve run up that hill (à la Kate Bush) at least 20 times, and while it is still not fun… it’s not very tough anymore. I definitely don’t fear it. When I get to the top without exerting too much extra effort, I can feel how much my running and fitness have improved in this short time.

I’d love to know what small wins you’ve noticed in your running life recently! Hope you all have some great runs this week.

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 😂

The mental game is so hard when it comes to running, but I've found it gets a tiny bit easier every time you push through when everything in you is telling you to call it quits.

Today's workout was the first for me where the final 2 laps (the block I run around is almost perfectly 1K) didn't require me to fight every second to continue.

Slow, but steady progress on that front but I'll get there :)

Hi all

I am week 2 of c25k. My knees have been getting sore after sessions. Is this safe and normal ? I am actively strength training and hoping that this will be fixed. Any advice?

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!!

In your opinion, what is the best watch to use with a Samsung android phone?

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!!!

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.

Just a rant....

2 weeks ago I finished W9R1 and I thought great I am about to finish the program that week. However wife caught flu, she was out of action for whole week which affected my scheduled run which is fine, I thought is just 1 week I should be able to catch up.

However when she was starting to recover I caught her bugs and I was out of action for a week. Meaning no run for total of two weeks.

Last night, I was back on the treadmill and tried to do W9R2... the last 5 min was absolute torture and I failed miserably. The worst thing was after the run, my heart rate continued to stay high (just of 100) and my face was red (hot flush) for another almost 3 hours. Googled this and it seems like either I have overtrained or dehydrated. Probably not the latter as I have drank a lot after the run.

Today I woke up with a pair of tired legs, so two weeks without actions will set me back 5 minutes of running and causes overtrain.

Question is should I go back to do W7 (25min which I was able to do last night) and gradually train myself back or just continue with W9 till I get over the rest of the 2 runs and finish the program?

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.

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?

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!

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.

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.

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!

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!

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

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.

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!

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?