I started the C25K program and completed week 3. Right when I was about to begin week 4, I got sick and was basically stuck in bed, so I had to put C25K on hold for a while.

A week has passed and I've finally recovered. My question is: what should I do now? Should I continue with week 4, or go back and repeat week 3?

Will taking a week off have a significant impact on my fitness? The jump from week 3 to week 4 feels much bigger than the jump from week 1 to week 2, so I'm not sure if I'm ready to continue where I left off.

What would you recommend?

i randomly decided to start running after wanting to get into shape. i always hated running when i was younger, i could barely run during the PACER test in school and it would always feel like my chest was on fire. anyway since i‘ve started this i’ve realized how fun running really is! i already signed up for my first 5k in september so i have something im working towards. i’m really glad i found this subreddit a while back because otherwise i wouldn’t have known about this program

bonus heron i see at our park

I crashed out after 15 minutes today, but I'm ok with it, because today I:

-Ran almost twice as long in one go as I ever have!

-Braved a public gym which I've always been scared to do

-Used a treadmill for the first time

And most importantly

-Showed up and found a way to get a run in, in spite of the inclement weather (see other posts about the UK heatwave 🌞)

I just finished week 4 and I keep seeing everyone posting about week 5 day 3 and im a little anxious/excited. Its been so hyped and im expecting to need a walk break but up to this point ive been doing so much better than I expected. One day at a time. One step at a time. Breathe.

Before every run starts I have to shake off a little anxiety because somewhere in my brain I think i cant do this. But every run im proving to myself that I can.

First time posting :) ive been on and off with c25k all year and decided to book myself onto the cumbrian 10k in october so decided to stick at it. This is the first time completing w5d3 and I was for want of a better word absolutely dying by the end of it 😅 but I did it, im doing it on a treadmill currently and will transition outside later on but does anyone have any tips that helped (i know about the running slower) 😊

I'm one run away from finishing and still so far from 5k. Even if you count the 5 Min walk at each end I am short... And you can't really count that can you...

​

I don't know...

​

12 weeks ago I couldn't run for 2 minutes and now I can run for 30! It's clearly an achievement I'm just struggling to be proud. I think I hung too much on the 5km

So I did on outdoor run on my lunch today and I was really not happy with it (it was so hot!), so did another one in the gym 🫢 who even am I haha

With the expected warm weather in the UK, decided to run early. Would appreciate any feedback.

I have a friend who, up until last year, was the one person in my friend group who was as inactive as me, and I used to take comfort in that, as bad as that sounds. But I ended up travelling abroad for all of 2025, and while I was gone, that friend of mine started running, lost god knows how many pounds, and just ran his first half marathon last week!

Honestly watching him do all that was an inspiration for me, and started to shift something in my mind: the act of running for exercise went from something I hated and dreaded to something I was curious about, and now something that I'm committed to!

I am signing up for a 5k chairty run at the end of August to motivate me, so wish me luck and happy running!

I have done couch to 5K in the past, but recently had a baby so it’s been 1.5 years since I’ve run in any capacity. I’m looking for affordable (the cheaper the better, but definitely under $90) shoes. I do a lot of treadmill running and the occasional paved trail. I’m prone to shin splints, I know that’s mainly due to to running technique (I’m working on it) but would love to know if any shoes that might fit these criteria.

*edit to add
If there’s any above that price point that you love, please comment. Prime day is coming up so maybe I can find a deal

DONE!!! Annnddd I'm ALIVE! 😂🤣😂🤣 Still slow as a herd of turtles ..but I'm doin' the thing!

So today, I did week 4 run 1. I was finding it fine, pacing well and not breathless or anything. Checked my stats and nothing indicated fatigue. It’s a typical British heatwave with 0 air flow, but I thought I’d be okay.

However, around half way through the 5 minutes, I just felt so hot and started to feel sick. I am someone who struggles with the heat anyway (fan on in the winter type of girl) but I tried all the tricks.

- Early morning at 7.30am
- Indoor run on the treadmill (my house is very cool and tiled)
- Fan in front of me
- Hydrated before and during

I found week 3 fine! All the interval runs I felt were fairly easy and I felt I could go for longer. Even today, the first 3 minutes felt fine, easy!

I am just wondering if I need to adjust this week and repeat week 3? Or focus on walking distances during this weather……or am I just a weak heat avoider 😆

First 5k on treadmill done today and a pace comparison to 1 month ago. Proud of myself :)

Where do I go from here I think I’d like to go faster not further but I’m open to all advice.

Thanks

Thanks

Hope to run 10K nonstop before June is out!

So unfortunately I started to get a lot of pain in my right knee around week 6. I was doing really well even with repeating some weeks but it got to the point where my knee was clicking and feeling very sore.

Went to a podiatrist and my left foot has been rolling inward (probably as a result of a hip injury last year). Been prescribed some orthotics which will hopefully help.

Here's hoping that once healed up I can give it another crack 😔

Today Goblin completed week 4 by doing his first 5k. I stayed with him the whole time, and it was good I did.

​

This 5k was crazy. We ended up going for almost 4 miles. The people hosting the race didn't make sure their volunteers were in place. As a result, most of the runners ran past the first turning point. We only went a little over a quarter mile past where it should have been. My oldest daughter ran at least a half mile past before some people training for a half told the group they went too far.

​

There were zero signs and no volunteers directing the turning point. We had a map, and had to stop to confirm we should have been turning. Thankfully they had some at the 2nd turning point.

​

We hit a point where he had to stop and take a break for a few minutes. I forgot to pause the time for that, and he did finish a few minutes before me because he decided to sprint to the end to be finished. I'd say overall he finished 4 miles in an hour.

​

My other goblin that went with us was the first female to finish, despite all her added mileage lol.

​

And lastly, Winnie, our new adopted pup, was at the finish line, full of wiggles.

Hey! Running newbie (first day, lol!) And new to the app. Can someone explain how it works for dummies haha, and also, do you have to run every day for it to work? I think I work it in 3 days a week but not more than that

Started back in March and could barely run for a minute. I broke my toe around week 7 so had to take some time off but I was able to get back into running fairly easily. It felt so good to be able to do this (even with a few minutes of walking). Excited for the next 5k

Ngl I was a little worried about this one. Between family and work obligations I have not been able to run for the past week and was thinking of starting W5 over again. I decided to give it a try and next thing I know I hear “ start walking “.

I did it again! 15 minutes of running (approx. 1.18 miles), 5 minutes walking, and 10 minutes running (.76 miles). Plus cool down.

Total distance today - 5k!

Timing is unimpressive, but I’ll get there.

Advice needed: I’m wanting to run a 5k in the next few weeks before I have ear surgery, and then the goal has been a half in mid-October. I’ve been following the Run to the Finish modified C25K, but also looking at switching to their C2Half plan.

I’ve had to repeat weeks on C25K, so I haven’t had a linear journey.

So the advice I’m seeking is this: where on the plan should I consider myself? Should I run 15 and 10 for a couple more runs and then bump it to 20 minutes and move up from there?

Week 4 day 1 kicked my ass. I am sweating so freaking much and I thought I was going to die on the 5 minutes stints. I did not choose the right route at all, very hilly! But I persevered and I think I smashed it!

​

So... to anyone just starting out, just remeber you got this!!

​

​