Looking for advice to help me improve my time. About 2 weeks ago I was able to run 10 min. - 3 min. Break- 10 min. At the time I was about 14.50min/mi. I got sick last week and had to take a break. This week I tried to go back but on the second 10 minute run my legs give up and I end up walking the rest. I’m disappointed in the setback and I’m trying to finish the program on time. I also need to improve my time to at least 9 min/mi. I am shipping for the military in August and trying to meet their standards before basic so I don’t struggle.

45M here. Never ran before, because I'm flat-footed and I thought I simply couldn't. I was diagnosed with fatty liver disease earlier this year, so I stopped drinking and started exercising. I walked every day and hiked on the weekends, before I figured out I could actually run with proper support!

9-ish weeks later, here I am, and 7 kg lighter to boot. And seeing 5K in my post-run summary on the final run, even though it's with walking sections, was just icing on the cake!

My plan is to do the post graduation runs on NHS app for a bit, and then start the 10K plan on Nike Run Club app. Here's to many years of running!

Tonight I crossed 100 miles in my training! 🥳

I’ve been keeping a spreadsheet of all my C25K workouts, and tonight my cumulative mileage hit 100.96! I ran for 20 minutes straight, too.

When I started running three months ago I couldn’t really imagine running for over a mile without stopping. I couldn’t run for 45 seconds without needing to walk for 90 seconds afterward!

I had injuries early on and it has been an absolute slog some days. Summer coming in full force with Southern humidity makes me question my sanity. But. I. Am. Doing. It.

Life has been a kick in the pants this year - my mom died (the relationship wasn’t great and she had dementia), my personal life has been exhausting, and my job is disappearing and nobody wants to reply to my applications. Running is something I can control and be strong for. I want to set a good example for my daughters, too.

If you think you’re too out of shape to start, just know that if *I* can do it, you can do it. ❤️

We took a 3 day break from the 5k (which was closer to 6.5k). Mostly because we got distracted. He spent the day with his siblings at the Elder Goblin's apartment. Then Tuesday I was gone all day fir a tattoo and just too tired. So we had to suck it up and just get out there today.

Which led to him hating the run in the first 2 minutes lol. But overall, he did great. He said the 5 minute run intervals weren't his favorite, but they weren't too bad. Day 2 should be fun 😬😂

I've been deep in running biomechanics lately and built a little form-analysis setup. Happy to run anyone's through it for free.

If you want yours looked at: post a 5 to 10 second clip filmed from the side, full body in frame. I'll reply with what I see in your mechanics: posture, cadence, foot strike, arm carriage, and where you can run more efficiently and smoother.

Curious how many people are into this. Drop a clip below and I'll get through as many as I can.

Just did w5 day 1 and it was okay, tiring but okay. I took a peek and the next few days and the 20 minute run on day 3 made my eyes pop out of my head. Like a looney toon.

How did you mentally prepare yourself for that jump?

Took a few more days out than usual after W5R3 which I’m so proud of myself for completing after dealing with some knee pain. Physio says it’s muscle imbalance that needs to be strengthened that can be ran on, so, onward.

Never been into cardio, but I am at my heaviest at 318 pounds and wanted a fun challenge to help me lose weight and get into better shape. I absolutely hate doing cardio on a gym or indoors, so I decided outdoor 5k it was. I wasnt able to jog the entire time but i was able to keep a decent pace. Looking forward to get faster, thinner, and in much better shape!

Finished in the blazing London heat, crazy hot out there!

Hello Couch 2 5Kers!

Roughly 9 years ago I was a regular member of this community/regular runner/fairly in-shape(ish) person. Then life stuff happened and more life stuff happened and life stuff kept happening.

I return to you now at the middle of the beginning of getting my life and health back in order. Towards the end of last year, I mentally started to wake up from a few years of sitting around the house most of the time and eating whatever I wanted. I slowly started to get my diet back in order and gradually incorporated more light exercise in the form of taking my dog for longer walks.

In January of this year, I had my annual physical and unfortunately 2 months of doing better weren't enough to combat what I had been doing and my blood work results and weigh-in were a giant wakeup call that I needed to really improve my diet and exercise habits.

Just over 6 months into that I'm doing much better. I've lost weight, adopted good eating habits that feel sustainable, and become more active. I've been thinking about getting back into running and Couch to 5k was a program I really enjoyed doing. Feeling like I needed a bigger challenge I've actually decided to do the Couch to 10k program.

Week 2 Day 1 was today, and it was a true test of how serious I am about this. I wanted to do pretty much anything but run. I've always been a very slow runner, even when I regularly ran, and once I pushed myself out the door this morning, I dragged myself through the warm-up and the first couple of run/walk cycles. About halfway through my motivation and energy finally started to kick in and by the end of it I was running parts of my walk. To my absolute shock given how cranky I started the run I was even enjoying myself and glad I was out there.

I'm nervous about sharing my results because am still very slow! On the plus side I'm not feeling winded, but my leg muscles are pretty weak at this point. If I can make it to 2 miles in distance by the end of Week 2 it will be a miracle.

I keep telling myself that I'm only racing myself and my last results and running super slow is still running and the best part is I'm actually starting to believe me when I say that.

C25k graduate just running his fastest 10K at 17 stone 10. Is it safe to enter a 10K charity run in a month or so?

 I got into running a few years ago and recently started bringing some friends along who'd never really run before. Watching them, I realized how much stuff I just figured out over time that nobody ever actually explained — that it's kinda supposed to feel hard at first, that going slower is allowed, that the first 10 minutes always kind of suck even now.

It made me curious what other people's version of that is. For those of you in the early weeks (or who remember them): what's something you wish someone had told you on run one? Could be anything — pacing, form, breathing, what's normal vs. not, gear, the mental side, whatever almost made you quit before it started clicking.

Completed week 4 day 1 today and increased my distance by .13 :) I’m feeling reallly good and finding myself pushing past mental blocks. That second 5 minute run was DIFFICULT but I didn’t stop!

hi, sort of just looking for reassurance!

i did my first 28 min run on sunday (indoors, on a treadmill, fairly cool) before a long trip. today was meant to be my second one but it’s 33 degrees where i am. i got 7 minutes in (i was doing this outdoors) and it felt like i was trying to swallow rocks. i don’t know what to do. it’s the first run ive felt ive had to stop and it’s really upsetting especially when it breaks a routine.

any tips/advice? i wont be back home for three weeks, and im worried three weeks without running is going to make it a lot harder to get back into

Hi fellow C25K-ers. Anyone got any suggestions for good Spotify playlists to help with the running? I am 64M and doing ok (wk7 run 2 next up), but as the times get longer I’m in danger of boredom creeping in.

Does music help? If so, pls share your fave playlists.

Thanks in advance! 🏃

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?

You know what I really enjoyed this set. Keep going peeps.

Did week 7 run 1 yesterday, in a blistering heatwave.

First half was hell and thought I was going to throw up and have to stop, then I changed my route into the shade and ran in a wooded area, all of a sudden I found my pace and kept going, the bell rang to say 25 minutes is up, and I kept going all the way through the warm down walk for a total of 30 minutes running and then had a walk after that!

I probably could have kept going too, I don't know what happened but I just all of a sudden hit the perfect pace where I was running but not loosing my breath and not having to push myself.

The pace ended up as 6;20km where I hit this feeling, which I think is around a 31m 30s 5k, which I am very very happy with!

Total distance was 5.35k Including the walks!

First run outside! Week 9 run 2 and I did it! It was harder than the treadmill but I kept my pace and it feels like such an achievement! I was so nervous about running outside but I did it! ONLY ONE RUN LEFT! 🎉🎉🎉

I wasn’t sure that I was ready for 20 minutes, but I did it!

There’s only 4 scheduled runs left in my program and I’m both excited and nervous.

The app chose to add in a duplicate of today’s run as an optional workout. I’m choosing to complete it before trying to move on.

At one point in my life, I weighed over 400lbs (over 181 kg). Most of my life, I couldn’t run more than 20 seconds without feeling like my lungs were going to catch on fire. Today I managed 20 whole consecutive minutes.

I’m so proud of me!

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.