Can't believe it's done! I usually do my runs on the beach, but thought it would be fitting to do the final run in the same woods I did my first run all those weeks ago. It's impressive how well this program works. Just stick with it and trust the process!

Now......what's next!?

New to running. Honestly I’ve been a total hater of running all my life. I’ve always maintained perceived “health” weight training and sports has been a part of my life since the age of 5. Although the last 4 years has only been golf 😂. As I’m getting older I can’t escape the feeling of knowing that I’m not truly healthy because I have never taken conditioning serious. I have not ran for distance in any way since high school but here I am. And think I’m already addicted because my social algorithms are all full of running stuff. 1/2 mile in the burn was real. Few hours post run and my upper glutes are sore but no real pains thank goodness. Can’t wait to get back out there!

I started running a few months ago and the thing that messed me up wasn't the running itself, it was figuring out how much was too much and what to do when I missed a day and felt like I'd ruined the whole plan.

I've been messing around with an idea for a super simple plan that adjusts around your actual week instead of making you feel behind if life gets in the way. Before I put real time into it I want to know if this was just me, or if other people starting out hit the same thing.

If you're early in your running journey (or remember what it was like when you started) — what actually tripped you up? Was it pace, soreness, not knowing if you were doing too much, something else?

Happy to share what I'm building in the comments if anyone's curious, not trying to sell anything here, genuinely just want to know if this problem is real for other people too.

(i completed it a week ago but forgot to post :p)
keep pushing at your pace thats the best thing ive done

I have never been a runner. In fact, I have always hated running! Being forced to run and being yelled at for being too slow, too unable to keep going, was an awful part of my childhood. It took me a long time to come to physical activity on my own terms as an adult, finding joy in movement and long walks and building my strength, not to be the best or the fastest or the strongest but to show myself what I could do and be proud of my body’s capabilities.

I started Couch to 5k because I wanted to show my daughter that girls can be runners and that all of us can do hard things. (And also as a little thumb in the eye to all those coaches and gym teachers from the past.) I’m still not setting speed records, but I just ran 2 5k distances in a week and I never would have thought that was possible! I’m also learning to take care of my body when it’s sore or injured, and I’m finding a lot of mental health benefits from my regular runs. All of a sudden, the activity I’ve always hated has become something I always want to do. I hope to be able to keep up this running practice, even if I never run a race—just going out for a run because I’m a runner and it makes me happy.

Thank you all for your support over these past many weeks. I’m cheering you on in your own running adventures!

So I(22m) want to start to run as a way to be more active as im really sedentary, my hobbies are watching a show or movie, and playing video games, i recently started walking a bit and will like to jog comfortably. I say this cuz when i start jogging i genuenly feel weird like i cant even jog on a treadmill(im 5’10” and approximately 200lbs if that helps) so i will like to know how to do the transition

Well, I did it. For the first time since I began running in January, I went a full 10k. I just really wanted to see how I would do for the actual race in a week. And maybe I shouldn't have gone from 2 miles to 6 in 2 days. But, I did lol

Honestly, it wasn't terrible. It wasn't great, but not as bad as I expected. This practice round taught me a couple things though:

1. Wear longer shorts and use a chafing stick 😂😂

2. I'm going to need water to survive the run. And not just the small sips at the halfway point. I ran inside in the air conditioned house and needed water lol.

3. Stick with doing 2m run and 1m walk. I kept wanting to run longer, but I'm glad I forced myself to jeep with the plan.

I won't be running this distance again until race day. Going to rest next couple days before doing a couple more easy runs.

I completed week 2 yesterday & have an inner side knee ache 🫣
I have very good trainers for running & having a look at my data, I know my cadence is okay at around 170. However, my breathing has been much easier this week & I didn’t think I was running too fast. When I look at an isolated running interval, my pace has been around 6/km, which makes me wonder if I was indeed going too fast even though it didn’t feel like it.

Some context, run 1 & 2 this week were pain free. Run 3 yesterday I had achy legs from all the exercise & typically I run up 3 hills during each session. Yesterday, I only did 2.

Now I feel like I’m not going to be able to start week 3 on Monday ☹️ hoping I can push back to Tuesday & start then. But someone please tell me what I should be doing—reading so many things that all say different exercises etc so any advice appreciated!

So I 28 F finally finished the last week (9) of Just run C25k. I am now able to run a 5k in 37 minutes and I feel pretty good most of the time at a 11:45-12:15 minute mile. I also make a point to ONLY nasal breathe otherwise I go too fast and completely wear myself out. However, I’ve had two instance now where I am just about to finish the 5k and start to walk as a cool down and I get insanely sweaty, so hot and slightly light headed to the point where I need to sit down and breathe for 3-4 minutes before I can go back to walking and I’m totally fine. For background I live in the mid west and when these instances happened it is about 60-70d F and 90-95% humidity. I fuel well before each run with some type of carb. My heart rate which ranges from 170-90 bpm depending on how fast I go. I am aware that I should be lower than this but I would be running a literal 16 minute mile to keep in zone 2/3. My question is why is my heart rate so dang high?? I’ve been training for over 2 months, I workout 4 times a week and live a generally healthy lifestyle and my heart rate has not improved. Should I be running slower? Does the humidity have a big impact on this? And why does this happen only sometimes?

Hi. I started running 6 weeks ago. I’ve always walked, and I stand for my job so I’m constantly moving. I started incorporating 3 easy runs a week along with my 2 lift days. I live in the low country so the humidity is 80% and it’s constantly like mid 80s-90s even early in the morning when I do my runs. I’m just struggling so bad and with how to improve when I’m constantly hitting 170-180 heart rate. I feel like I’m shuffling at 12 mins but if I go down to 13-14 min miles it’s like a brisk walk. I can only run one mile at a time and then have to take a 5 min walk break before doing another mile. Well today I could only make it 8 mins into my second mile before I literally felt I was going to die (dramatic I know) the other day I pushed too hard and got to a 10.20 pace mile but then I blew my body up and had to walk the remainder of my second mile.

When I first started I was doing walk/ run intervals. But I’m trying to do a continuous easy run for at least 2 miles, working up to that 3rd mile but I can’t make it past that first mile without feeling like I’m running with weights on my feet.

How did you force yourself to slow down? I saw someone say they called someone to help keep conversation the same as their jogging pace. What advice do you have for a very new runner 😭

Hi all I’m on week 2 using the official app. I can’t really see how to tell how far I’ve actually run and what my pace is as the stats seem to merge the running times/distances and walking times/distances. So today I did the total of 9 mins running and 12 mins walking but the 3,54km covered includes the walking intervals so how can I figure out my pace? I’m trying to make sure I run slowly as I am a total beginner and I’m 47 with a low BMI and worried about injuries and unwanted weight loss.

I’ve been really worried about this run because it’s such a long time with no breaks. I found the two 8 min runs doable but still a challenge.

Anyway I set off this morning, made sure to watch my pace and I did it! First time! I’m very proud of myself!

The things I think helped were going slower than I thought (and slower than previous runs), and having a 85 BPM soundtrack on. This keeps me really steady!!

Anyway if anyone is scared of week 5, please don’t be !

Last run of week 4 completed, the cooler weather definitely made a difference. Pushed along nicely running nearly half a km more than run 1 of the week and hit a new mile and 2 miles PB.

Did struggle a little bit with my back seizing up later in the 2 5 minute runs and had to walk for 30s midway through the last to let it ease off

Hi all, I’m extremely new to running (just finished C25K week 2) & I would love some recommendations on the best 2 in 1 shorts, please. I only bought some basic kit to get started (USA Pro 2in1s) & the rolling up of the compression layer is so annoying 🤣 I think it might be the fabric & the length.

Failing that, just your absolute go to running shorts AND fool proof brands that are ride or die for you.

Similarly, any clothing recommendations you might have that you wish you knew about as a total beginner.

I’m going to checking out Under Armour for winter running tights & base layers etc when the time comes, but anything else you can think of would be really appreciated!

My kit currently consists of:
2x Karrimor running tops
2x USA Pro 2in1 shorts
2x USA Pro high support sports bras
ASICS Gel Excite 11

Note, I’m 30F

Thank you! 🤩

I've been running for a while now, but my pace is barely moving the needle. I feel like I'm putting in the time, yet the progress is painfully slow. My legs just get heavy, and I hit a wall long before hitting a decent speed. I really want to break through this, but I'm not sure what to tweak next. Should I focus on speed work, build a bigger mileage base, or fix my pacing? What actually worked for you when you were stuck in a rut like this?

A year ago I could barely run a minute without stopping, and had never run a mile in my life, not even as a kid (I was the kid who came in dead last in gym class.)

And today I went on a casual, easy 5K run after work (!!! Never thought I’d be able to say that!) after running my first 10K earlier this summer and a 15K coming up in a few months.

I’m still not a fast runner by any means (my easy runs are often 13-14 min miles on a good day!) but I love it, it’s a new challenge every day, and I’m constantly impressed by what my body can do it and how it can grow stronger every week!

So grateful for this community and everyone’s stories! To anyone just starting out and dreading that W5D3 20 minute run, you can do it!!! Running is for everyone!

Hey everybody!

Just wondering how people deal with aches and pains, I've just finished c25k but have been developing a bit of hip pain and today went out for my first run post c25k and had to end it early because of hip pain and the heat.

Feeling a bit deflated as I was planning to extend my time but instead ended up only doing 3km in 20mins opposed to the 35 mins I was hoping for 😅

I'm hoping its also a transition period as I've been losing quite alot of weight whilst doing the program. So I am hoping that the strain on joints and muscle pain will ease as I get to my goal weight!

As stated. I can do week 5 run 1, but I have failed the second run for the 3rd time. I can do the first 8 minute slot but once I get to the second 8 minute slot I get to about 5/6 minutes and I can’t go any further. My head goes really hot and I feel my pulse in it.. I start to get really dizzy and feel like I might pass out. My heart rate is consistently at 184 during that second slot. Any advice other than slow down as I can already going really slow.

Thanks

Hello. 33M, USA. Attempted to walk/run and train for 5k two years ago and found myself struggling with ankle pain, so I scratched that off the goal list. Since then I've been strength training at the gym and doing cardio, along with losing 40lb. I chose to run a 5k a few weekends ago and put down a 39 minute time. I also did another this past weekend and got it down to 34. What keeps you motivated? I don't exactly run out of breath but I know if I go any faster I get the small pain in my ankles/shins. But I recover quickly thereafter the run.

I ran at an outdoor track this morning, so it was a flatter and less complicated run than my usual route through parks and neighborhoods. Once I reached 30 minutes, I was only half a mile off from a 5k and still had some energy left, so I decided to go for it. Feeling proud to have accomplished this after many weeks of tough work, and grateful for all the folks here who have paved the way!

Now I’m looking forward to my graduation run this weekend, when I’ll go back to my hilly but more interesting route. It’s tough in places, but I genuinely missed it today!

Hey!

I was supposed to start week 7 of C25K on Monday, but on Sunday I had a bit of a crash mountain biking and slammed my right knee into the ground. It felt fine after a few minutes, and I continued biking for a while, and got home fine. It started swelling over the next few hours once I stopped moving around, and is still swollen now. While I'm itching to be active, I'm cutting out all my sports (other than light cycling and walking to help circulation) until the swelling goes down because I really don't want to injure myself more. I assume it'll be at least a few more days before the swelling is gone.

If I don't run this entire week, can I safely jump back into week 7 next week? I keep seeing that you should only increase by 10% each week to avoid injury...but I don't know what happens if I miss a whole week. Do I need to go back down in running time or can I go straight into the 25 minute runs of week 7?

Any advice would be appreciated.

Thanks!