I was so nervous leading up to my run today. I struggled to complete W5D1 so I felt like there was no way I could possibly do D2. I was literally trying calm myself down before the run, accepting that even though I haven’t missed a single day or walked for a single second I was supposed to be running up until now, it will be okay if I have to repeat a day. And yet somehow I did it! When the Just Run lady said “start cooling down”, I was shocked! I thought, “already??” So for anyone who is doubting your abilities, afraid you might fail, who can’t fathom that you can do it - yes you can!

(And even if you don’t, there is nothing wrong with giving it another go. It doesn’t matter how long it takes you, how fast/slow you are going, or how many times you have to repeat because you are going faster and moving closer to your goals than you would be sitting on the couch.)

25F, 133lbs, 5’0

So I restarted C25K yesterday because I finally have a bit more time for running and ai’ve gained weight, but my schedule is a bit more tight because I got another part-time job in retail.

I could only go to the gym on Monday, Wednesday, and Thursday. Is running 2 days in a row with that schedule be okay?

Can hardly believe it
10 min run, 5 min walk, 10 min run seemed like an impossibility even last week, but yesterday I managed to complete this. I would love to say without issue, but my heart was hammering in my chest, my legs felt like jelly at the end, and the sweat was absolutely dripping off me. But I did it.

Not sure if apps are allowed to be discussed, but 5k runner is the one I am using. Have a wicked headcold now so I don't think I'll be doning any more this week. Will have to repeat that day later in the week

Hey guys, I sort of want to ask advice on what to do here because previous runs have been great, like I could run nonstop but there were times when I couldn't last more than 7 minutes because of my leg muscles (specifically the area around the shins) completely tiring out.

Before I had side stitches which was fixed by hydration and proper breathing, but now this is a problem for me because at any point I feel like I could trip down. I tried going at a medium pace at first, then if my leg started tiring out, I went slow but still was hurting and getting tired until I got to the point where I had to rest for a bit and start running. I'm thinking of redoing Week 5 just to get myself readjusted again.

I'm doing the program every M-W-F with Sat and Sun as rest days.

I was wondering what are your insights on this? How do I improve?

Things that make you go !@#$%&

After a 6 week hiatus due to a grade 2 ankle sprain I'm back at it :). Been working hard on rehabbing it and keeping up some kind of fitness with cross training and weights.

Completed W5D1 today. No pain during run and I'm so so happy. On advice of physio I'll repeat this day 3x week for a week or 2 depending on how I go. Hopefully will be back on track properly in no time.

I'm so happy and grateful to be back running.

So I’ve recently gotten into running and I’m in Week 5 of the program. Till now I just use my iPhone and Strava for tracking my runs, distance, paces etc and they seem quite inaccurate lol. I’m considering getting a smart watch for tracking purposes, specifically distances, paces, heart rate stride length etc. While Apple Watch (SE or 10) seem nice due to the integration they provide with my existing iPhone I am also tempted to buy a Garmin 255, since they’re supposed to be specifically for running, provide better battery life and even have nice training plans. Will probably be nicer in the long run (pun intended haha). What would you guys suggest? At this point Garmin sounds slightly more enticing to me.

Had a breakup and was really feeling low and bad about my body. Had been hiking 7-8km other days. Today decided to run and try 5k. My previous best was just around 3k. I started slow, and just kept running at this very slow pace, thinking I'll stop when I get tired.

To my surprise I just kept running and running and after a while I just decided to stop to go home. It was amazing I never thought I would be able to experience something like this. I came home to measure the distances and time, I ran 6.3km in 55mins, so the pace being at a modest 6.9km per hour | 8m44s per km.

I'm really happy and will try to improve my pace. To everyone else I'd just say keep running and keep hearing the people who actually run here and other places. I started with 0.5km and then 1km then back to 0.5 then 3 then back to 1. Doesn't matter you just dont lose hope show up whenever you can. I joined this sub maybe in 2022 never thought I would be able to also post here. So happy with my smol achievement!

I was running W8D2 and noticed that at the end I was almost at the 5K mark so I just kept going, and finished! I am amazed that I managed this, it’s crazy what the body can do in such a short amount of time, with absolutely no running experience and not being able to run even a minute in the first week! Now i’m gonna try to train to run a 10K, I am genuinely addicted!

Hi Folks - Currently on Week 3 after 2x Week 2 to make sure I was ready - from a leg muscle and "lungs" perspective I feel fine doing the 3 Minute runs, but found myself during Week 1/2 pushing too hard and spending most of the run periods in the Zone 5 HRZ. I've had some minor knee pains here and there and have been trying to slow down to at least try and spend the majority of time in Zone 2-4 or to make sure I give my body time to get used to high impact cardio again.

What I have found is when I try to slow down to ~4.75MPH my cadence slows to 140 SPM or so (per Garmin watch) and it feels like while I am moving slower I am landing harder or awkwardly and actually putting more pressure on my knees. I'm not sure if this question makes any sense, but any tips or good links to resources about proper form while trying to run slower? I keep seeing statements that a higher cadence is generally more efficient and easier on the joints, but not sure how to increase cadence while moving slower, if that makes sense?

Thanks for any insights!!!

Hi all,

Looking for maybe some advice or encouragement. I started my fitness journey back in the middle of June with just lifting. As I decided I wanted to try to get into my local police academy. (Not really on a deadline for any test currently but would like to be able to apply next year at some point) But i decided at the beginning of August i wanted to really focus on running and improving it. I have been pretty consistent with running since I started it. (Pretty much 3 days a week)

I started with the NRC app the Get Started program. I was running when it told me to and would lift on the other days. I completed that program and thought I would do the 5k program. After starting that program I was pretty much doing only running 5-6 days a week and lifting only once a week. After doing the first 5k that it had programmed (wk 4) I realized I was waaayyyy out of my element and that 5k was so demotivating. It took me an embarrassing hour to finish it….

After that day, I was not looking forward to any of the longer runs it had in the program or runs in general. So I decided to go back to the drawing board and start the c25k program, (between the program switch I was still running 3 days a week. But would just pick random runs in the NRC app but felt like doing a program would be better to improve) Since that, I run 3 days a week, and I started to lift the other 3 again. Now I’m only on week 6 of the program but feel better again about running ishhhhh. But I say ishhhh because I was looking back through my average paces in the NRC app I realized I had not improved my average pace or anything since I started in August. My average pace according to the NRC app is around 1730. And I know it’s hasn’t been a lot of time but I feel like I should see some sort of progress with my runs.

So my question is am I doing things right and I need to be patient? Or do I need to change something? I guess I feel like I haven’t improved and no where close to bringing my mile time down. Looking for any advice.

Thank you.

I finished C25K a few weeks ago but I don’t know where to go from here. Id adjusted to knowing n being told how long to run for so now I don’t know how to make my own schedule. Examples would be appreciated.

I’ve been in this sub for a long time and was doing really well with C25K (I never technically graduated but did do a 5K and continued running, just not following the program). During Covid running got too dangerous in my area, so I stopped. Fast forward 4 years (oops) and I’ve moved and want to restart but I am so nervous! So many questions, like will people watch me, am I wearing the right clothes, am I going to injure myself? And I just have to laugh because I’ve done this all before! I know exactly what it’s like (granted, in a 4 years younger and much fitter body) 😂 and I know I can handle it!

I finished the last run before the 5k and it was my best one yet. I felt good and had my best pace. But I’m still very short of a 5k. Should I push and try to go straight to a 5k or keep adding minutes until I get to the full distance?

Don't be embarrassed. We all have questions sometimes.

And yes, you need to do your rest day between runs.

Just curious if anyone has switched up your running route with different elevation or sticked with the same one throughout your program. I wanted to change the scenery today and foolishly went on a hilly trail with the path winding up and down. I have been hitting 5-6 minutes run lately, but barely able to run 3 minutes on this route. I didn't expect elevation would affect my endurance that much, but now that i think about it, should this be something to consider training on at this point? I'm on W5D2 btw.

I prefer outside running but need to use a treadmill because it’s way too cold here for me right now. I think I need to work on speed. I try to do 6.0 mph for the runs and 3.5 mph for the walks. I’m a 5’3” shorty though and it doesn’t feel sustainable when I get to 3 and 5 minute runs. I’m restarting week 1 this week because I got sick for a couple weeks and couldn’t workout at all. Is something like 5.0 better than 6.0? I can do the 6.0 the entire time but I run for 1 minute at a time. Or should I stay at 6.0 and as I get tired when the run intervals are longer, just decrease my speed then?

I can’t believe how well this program works. Prior to this I had never ran farther than a mile and that was way back in high school during gym class. My goal during this was to see if I could do a 5K in 35-40 lines. For my first one I beat my own expectations.

I did it! Started c25k around 10/1 and today I completed the 5k hot chocolate run with some friends. And I was able to run the whole time! I was slow as molasses (15 min mile) but I'm so damn proud of myself for starting the program and sticking with it. As a 48 year old who has been obese her whole life, this feels fantastic. I have been taking zepbound for three months, strength training for 2 years and have lost almost 26 lbs since starting c25k. Starting to feel like things are clicking on my journey. Going to sign up for a valentines run now. This page has been great for motivation and expectations. Walk fast run slow is such a great mindset,

Hi!

Finished C25K and now moved on to the app's training to 10K. Anyone who've had success with it?

I am on Wk2 and I am so sore. Not sure if this is normal? Would help if anyone can share their experience.

Thanks a bunch!

Guys, I’m fat af.

I know Week 1 sucks. I know the first 20 minute run is terrifying. But seriously, push through it. You can do it.

Three months ago, the thought of running for an hour straight sounded impossible and it probably would’ve been at that time.

It sounded cringy to me when people would say that it’s all in your mindset, but it’s honestly so true. I’ve learned little tricks to keep me going when I start to lag behind. Find a groove. Find a pace AND STICK TO IT.

Good luck!

Hello! I need any advice I can get or any insight if anybody reads this. This may be long so sorry if it's too long for you to read. Starting off, I have always been on the skinny end. I am a 5'9 22 year old 140 pounds male. These last 12 months, I have gained 12 pounds, so my average weight all throughout my late teens and early adulthood was around 128 pounds. I must have always had a really fast metabolism because I would eat tons of junk as a teen and yet no weigh gain ever manifested.

I have also always ran at least a little bit. Before 2022, I never really ran seriously but I would sometimes make times for running about a mile or two, mostly in the summer. In March of 2023, I got hit with my first anxiety attack and was so anxious I wanted to die for a week. I have always been scared of death so this was a surprise and very scary but I was put on Citalopram 20mg, and everything was back to normal within a month.

I decided to get serious about running because I knew that getting tons of exercise is good for your mental health, and so I began to run every other day. I started off trying to run in late April of 2023, and I ran 3.29 miles at an average pace of 8:20 min/mi. By early July of 2023, I was averaging 3.3 miles and a 8:00 - 8:10 min/mi pace. I felt great! My legs could keep pushing, I could fly up hills, and I could barrel down hills as well at a fast pace, at least for me.

I was running about the same mileage and average min/mi time I listed above, but then the end of September 2023 hit, and things changed. My anxiety came back suddenly out of the blue with no trigger, and along with it came suicidal depression. I was in so much pain and I just wanted to be how I was a few days earlier, and I was taken to the ER just for a night of my own accord just because I was terrified of wanting to die. As I said, I have always been petrified of death and any illness, as I have hypochondria, so suddenly wanting to die made me terrified.

The weird thing was though, that my run times weren't affected at all. I was still doing good in the range of 3.3 miles and an average pace of 8:00 - 8:20 min/mi all the way through December of 2023, so even if I mentally felt bad, I physically felt perfectly fit and ready to run. It was assumed that my Citalopram stopped working due to a burning out affect that some on SSRIs experience, so they tried many drugs to try and make me feel mentally better. Nothing really worked as well as the Citalopram had before it stopped working, and the end of December of 2023, I was put on 25 mg Lamotrigine.

I was still swapping with other drugs at the time, but with Lamotrigine 25mg and Citalopram 20mg, for the next few months, precisely through early January to late February of 2024, I was running 3.3 miles average at a pace of 8:05-8:30 min/mi. As you can see, my ceiling time of 8:05 min/mi average didn't change as I still did a few runs at this pace, but slower runs, those 8:20-8:30 mi/hr average, became more and more common.

Fast forward to March of 2024, I am now running 3.15 miles, or .15 miles less than before, at an average pace of 8:30-9:10 min/mi, which is a lot slower than I was going previously. I distinctly remember that I wasn't able to push up hills as well anymore, and I was slower going downhill as well. From April-Early June of 2024, my average pace was up to 8:45-9:10, which again shows how my ceiling was getting higher.

I got COVID in June of 2024, so not many runs are recorded. I just wanted to show the decline before I got COVID in my runs, because COVID might have messed things up, and maybe I have long COVID (I Don't Think I Do), but as you can see from what I've said above, the declines in my runs came before I got COVID, so I don't think the two are related.

I also started Sertraline 25 mg at the same time as I got COVID, so if that is affecting my running, it may have been masked by me getting COVID at the same time. In July 2024, I did 2.3 miles average, and yet my average min/mi was now 8:50 - 9:40. As you can see, my average was now changed by the horrible times I was getting on my runs, and I was actually lucky at this point to even get below 9 min/mi on any of my runs. By October-November of 2024, my average mileage was 2 miles and my average min/mi was now a whopping 9:30-9:55. So I was running less mileage and yet I was majorly slower than I was at 3.3 miles just a year before.

I have gained 12 pounds in the last year, most within the last 6 months. I am assuming it's one of the drugs and my metabolism has responded by slowing down, but I am not sure. I am still skinny but definitely not as skinny as I was previously. I took November off and I tried to run today, but I got 1.78 miles at an average min/mi of 10:34!!! I had taken off November because running just isn't fun anymore.

I love seeing the scenery and feeling breathing in the air, but for the past 4-5 months, as my running has declined, I feel as if I cannot breathe anymore while running. I cannot push up hills anymore so I walk most of it, and running downhill is a slog as well. I literally have to stop and walk going downhill!!! I can walk infinitely, and if some of you are concerned I am going too fast, I am not. I can literally go at a snails pace and still only be able to run about .2 miles before I must stop.

As I said, running isn't fun anymore due to this breathing issue and the inability to push my body. I used to breeze through my runs and I had a great time doing it, and to see all my work for a year get wiped out is sad. I am literally doing worse running wise than I was when I just started running for the first time seriously, and by a margin of 3 minutes of lost min/mi average time no less!!!

I don't know what to do anymore. I can walk infinitely, but I just can't run anymore. It's not fun seeing something you used to enjoy be taken away from you without any idea why. I just desperately want to run again, and even if it isn't fast, could I at least run without being out of breath suddenly! I never had these issues before.

My guess would be that the lamotrigine 25mg started a decline in late December of 2023 somehow within my body and when I added Sertraline 25mg on top of it, the decline only accelerated. I just want to have fun running again, I never had any difficulty throughout my life running, and now I suddenly just can't

My heart has been checked and it's good, albeit a little slow, and if you are wondering about blood tests, I have done all of them. When I was going through my huge anxiety/depression episode, I tested just about everything, so I don't think its an Iron deficiency or a deficiency of any kind. My lungs look good as well, and because nothing is technically wrong with me physically, why does my chest suddenly feel like I can't breathe running all of a sudden. Why is my pace so much slower with I am also running less distance than I used to?? Why do I have to stop so often suddenly???

Me and my psychiatrist want to test by taking me off the Sertraline and Lamotrigine, which will most definitely cause my depression to come back, but maybe we could switch meds or something. I know being stable is the best for me, but I want my hobby back. I want to run free, and if I have to temporarily go off the drugs I listed above to see if they are really causing the running and weight issues, than at least I would know what has happened. Just to make it clear, my running started declining before I started having issues breathing while running. It seems that as my speed decreased along with my mileage, the increased breathing issues were a new symptom of the cause of my running problems.

If anybody has any other ideas of what it could be, or what I should do next, just please tell me. I want to get back to running for fun and enjoying how great running truly is! I am sorry this post was so long, but I just wanted to provide the most information if anybody has any idea. I don't even think most people will read this but if one does and has any idea, please share!!!

I just ran a 5k for the first time ever, I'm a 180lbs man and don't know if thats an ok time, if thats terrible and I should seek medical attention or what?

I need some advice. I was doing great with running — completed week 7 of my plan about 10 days ago. I even managed to run 25 minutes straight for the first time in my life and felt amazing about it. But then I caught a cold and haven’t been able to even go for a walk for the past 10 days. I’m still not fully recovered, and now I’m struggling to find the motivation to get back out there.

It feels like all my progress is gone, and the thought of running for 25 minutes again feels impossible. I don’t know where to start or how to get back on track. Any tips or suggestions to ease back into it without feeling like I’m starting from scratch?

Follow up on this post:

https://www.reddit.com/r/C25K/comments/1h12rfs/im_addicted_to_running_i_cant_stop_it_despite_the/

The pain completely went away after I made that post. Looking back on it, I think the pain I felt wasn't that much and I was just scared, because that was the first time I felt that amount of pain. Or maybe it's because I rested for 3 days, but I don't feel like 3 days is enough. Whatever.

But hey, I completed W3D3 today. Week 3 was the hardest for me, I was constantly out of breath. I think I was running too fast. I will attempt W4D1 3 days later and I'm scared of it. The running time almost doubles (from 9 minutes to 16 minutes) and the walking time almost gets halved. I'm not sure whether I will be able to do it.

For anyone that completed the program here, how was your transition from W3 to W4? Was it harder than W3? Does it get increasingly hard with each week, or at some point does your body adapt? Because I feel like my body doesn't adapt fast enough