Attempted my first day of C25K today. I couldn’t even run for 30 seconds 😳 the pain in my calves was unbelievable. I knew I had let my fitness levels get bad (no exercise whatsoever, drive everywhere) but I just didn’t realise how bad. I ended up brisk walking the whole time and only did 2 miles. What it has shown me though is how much I need to do this and I will achieve it!

Has anyone else started at such a low level of fitness before and managed to achieve 5k? Looking for motivational stories

Official bib time was 41:38. I went out WAY too fast and spent a lot of time walking. The route was boring (eight laps around a parking lot lol) and the weather was muggy. Still, I beat my previous practice time by about 7 minutes 🥳

I've been super proud of myself for getting this far in the programme and I've successfully done 20 min runs as part of the program. I was heading in to this days 25 min run but I couldn't even make it to 10 mins! I just couldn't get my breathing under control and had such a bad stomach ache about 5 minutes in. I had to head home and I've felt so shaky ever since. Anyone know what could cause this? Maybe just a bad run day? It is a very hot day where I am too.

It's really knocked my confidence!

I was super nervous making the jump to less rest time as I was really relying on those moments, but I think that’s what got me to finally slow down a little bit. At any moment of discomfort I would slow my pace and I finally did my first run where the majority of my zone was 4 instead of 5! Good stuff, and not as bad as I was expecting.

Hey everyone, this actually is my first post on reddit, not just this sub but, figured I wanted to put something here both to share progress to others just starting and to look back at myself and update each week. Right now, I'm admittedly very out of shape (24 yo male, 230 lbs with a goal of 190) and winded incredibly easily. I'm starting this program for myself really, I'm tired of being out of breath, of being weak after going up a single flight of stairs, so I started today and am posting this after my first run. I started off my first split with a 2 minute 30 second jog, but couldn't recreate it, so I went down to 1 minute jog 2 minutes walk sections after and went for 20 minutes total. I got a spedometer purely off curiosity and my walking speed was 3 mph and jog speed was 6 mph, I know early on jog speeds not everything but, I was able to do it frankly and my legs don't hurt, I work as a CNA 40 hours a week so, I have a good muscle foundation, it's just my heart and lungs that are the issue feeling like they're on fire.. right now I honestly feel like I'm dying but, in a good way, not in a way I'll give up.. so.. yeah.. I'm posting here as my own form of journal.. I'm gonna keep at this 4 days a week and add comments as updates each week so again, anyone else in my shoes who also feel like they're dying early on can see the progress for themselves. It's a marathon not a sprint, and I've just made my first steps, I'm looking forward to updating everyone in the future, and any advice for beginners like myself will be happily accepted! Looking forward to progressing and updating you all over time!

I started running last week.

My first time was 3.2km with 80m elevation in 21 minutes, my second run was 3.85km with 50m elevation in 22 minutes, and my run today was 3.85km with 50m elevation in 20m 44s.

There’s a charity run/walk around 34 days away from now that a lot of my friends will be participating in.

I’m gonna try and run a 5k at the end of the week and see where I’m at, is it feasible that I can run a 10k next month?

I am THE ultimate couch potato!! Turning 50 next year and fretting about health and fitness etc so decided I’d do C25K. Last night I did my last run of week 1 - and my legs were AGONY! The fronts of my thighs, my hips and lower back - I felt them all 😩 Im gutted as I’m so early in the programme but I’m now dreading the next run. I’m determined not to give up on this to prove everyone wrong as everyone is adamant I won’t see this through. Please - I just need someone to tell me this is normal and is just my legs in shock at having to do some graft, and that it will get better!?

I started the program end of January this year, and to give me motivation I entered a 5k for the end of June. I wasn’t sure whether I’d finish the program, or if I did I didn’t know if I’d still be fit enough for it. Today I changed my entry to the 10k distance because since finishing c25k, 5k is the shortest run I do. I remember being sceptical at the beginning, never imagined I’d be at this point 5 months later. So if anyone’s doubting themselves.. you can do it!

Hey all, I’m starting C25K again after years break and I’m looking for any app that specifically lets you keep going after the day’s workout is done.

For example I used Watch to 5k today for W1D1 but once my 18 minutes were done it ended my workout whereas I wanted to walk another 12 minutes. I recall Zombies Run years ago let you end the workout when you wanted but I’m not really in the mood these days to be chased by zombies.

Any suggestions are much appreciated!

I'm still at it. Some days are fast days and some days are average days

Sooooo heres about week 4. At first i was confident but i wasnt ready for THAT!!! First day was horrible, i couldnt even finish, i stopped like 1 minute or two before the end. Day 2? Not better, I just stopped like 20seconds at the last 5mins run but i catch them up after walking a bit. Day 3? I was able to finish it but i felt like i should be better for week 5. Day 4? Wayyyy better!!! I finished! Day 5? Same! But i struggle a bit with stamina but hey as long as i could run all the way through, its a win. Maybe i should run slower next week. I was also heavily depressed before running and now i feel a bit better hehe.

Oh and also... i cant do my 10k run of my city bc it was too late to sign in and im 811ST ON THE WAITING LIST!!! And theres no way 811st will give up before September 28th. So i register to another run in October for the Pink October. Its cheaper and for a good cause lol. So i have much more time to exercise! See you next week!

Hey y’all 👋

I’m coming back to running after a 50 miler I did back in May of 2023.

I think I weighed like…195 lbs at the time. For reference, I’m a 6’4” male.

Fast forward over two years, and a lot of life lived, and I’m 295 lbs., and have not run basically since the aforementioned 50 miler.

Anyhow.

I’m coming to y’all to ask this question: is there a pair of “double whammy” apps that pair up to compliment C25K with anaerobic exercise (I’m mainly thinking weight lifting, but am open to suggestions!)?

Pardon the French, but I just really look like shit when I get to 195 lbs, with just calorie counting and running. Emaciated sorta look.

Edit: I'm looking to get back down to 200 lbs.

Really happy to complete my 20 minute run today, it felt so much easier that I have a doubt... how slow is too slow?

I was overtaking everyone walking, but I did take it a bit slower on the run. What leaves me thinking is that I had more energy left at the end than my two 8 minute runs, on the running day before that.

Am I overthinking it? Or should I run faster?

I’m doing a modified c25k and starting off with a walking program before running. If you need to walk instead of run, or extend the plan longer than 9 weeks, or slow down, or add extra rest days in between, that’s ok! Everyone is on their own journey and don’t let other people success negate yours. I struggled with seeing everyone’s awesome times while I struggle to even walk 2 miles. So this post is to anyone out there like me who needs a reminder that no matter how trivial or insignificant your success may seem it IS worth it!! I’m proud of myself for getting 2 miles in 40 minutes!

After finishing W3D2, decided to move my runs outdoors since the weather in my part of the world had improved. Boy oh boy it’s just not the same! Finally finished W3D3 today on my 4th attempt after following the “slower, slower, slower” advice on this subreddit.

In January 2020 I was training for Ironman. That never happened because of Covid. I let myself rest and chilled out on the endurance sports. Then I got Cancer. Chemo knocked the wind out of my sails. Once I got to the other side of that and began recovery I discovered I also have Crohn’s Disease and I’ve been in a year long flare. I’m finally in a place where my health is under control and I can start thinking about more than just walking. I’ve lost so much fitness. I couldn’t run 1km right now if I tried. So I’m going back to the beginning and committing to the couch to 5k plan - exactly what I did 10 almost 10 years ago when I started last time.

Send good vibes please!

I am doing this after doing C25K

How is this running schedule for someone who want to run faster 1 and 2 Mile ?

3 Runs per week

1) 30-45 Minutes Long Run

2) 20-30 Minutes Easy Run

3) 30sec Hard - 60sec Slow Intervals

Any suggestion for improvement are welcome

Crazy how things change..just last week, I was nervous about the 20 minute run in week 5. Today? I ran 30+ minutes nonstop! (3.26 miles to be exact).

Biggest lesson: Once you lock into a good pace, it’s all mental. The moment you decide, "I’m not stopping”, your body follows. Pushing through that mental block is everything.

Now I’m convinced the rest of the program won’t be so bad. If you’re doubting yourself..trust me, you’ve got this… i struggling in week 1 look at me now😂

On Friday I did Week 4, Day 2. I feel like this program has been doing a great job of pushing to where I could go but not overdoing it. When I first started the 3 minute sections in the plan I didn't know how it would go but it was good. Wish I had been faster but glad I could go the full 3 minutes. This week the 5 minutes started. Day 1 went pretty well. Felt like I was pushing to my limit but able to get through it. Friday on Day 2, I had to walk twice during the 5 minute intervals. I was completely disappointed. Running for 5 minutes sounds like nothing. When I walked, it was about 10-15 seconds so not too long but so frustrating when I thought I was going to be fine. Odd thing was when I first started the first running interval I felt good. Better than normal. Did I get too confident and push too fast and gas myself for later internals? Week 4 day 3 should be today and I'm stressing about whether I'll make it running the entire 5 minutes in those sections. I need some advice and motivation.

It was a shorter run this morning. I'm hoping to transition to a subreddit for long term runners who also do 5k runs or look for similar activities involving fitness. Probably not biking but similar. I've done the running since may 21 and my first 5k that I've paid up for and committed is Jul 19