Hey just restarted after getting the ok from my doctor and just attempted w4d1 and it was hard! I'm determined to do it this time. However sometimes, I feel a wave of anxiety when I worry about not being able to run the entire time and especially if I feel any hint of pain. This makes me stop running. It doesn't help that I'm middle aged and overweight either!

I try focusing on my breathing, and just push through. I was hoping for any tips that people use? How do you keep your motivation up when the going gets tough?

Looking forward to any insights! 🏃‍♂️💪

I didn’t race one but I ran the distance which has been a goal for awhile. In fact, this was a Half Marathon NRC training long run. Initially supposed to do an 11 mile long run but I felt really good. Just some inspiration for ya’ll out there getting it done!

I (29F but I’ll be 30 in like 2 weeks) just finished week 1 today! My biggest obstacle however seems to be intense calf pain and burning. I feel like I have more in me aerobically but my legs are telling me to fuck off lol. I am very obese, about a 42 BMI (255lbs and 5’5”) and was completely sedentary before this so I’m not exactly surprised, just not sure how to proceed. For the first run I had to walk during some of the run intervals because the pain was overwhelming but for the second and third runs I was able to push through it. It usually peaked around interval 4-5 and then would actually feel a bit better by the end.

I’ve read here and other places about shin splints but it’s not my shins that hurt, it’s my calves (on the back and side). So should I keep repeating week 1 until it doesn’t hurt or burn anymore, or is it safe to proceed, at least for now?

So I’m overweight, about 30 BMI, which likely places stress on my legs. That’s why I only run on a treadmill at the gym. Been doing it for a year.

This week I ran three 5ks on the treadmill and developed a strange sprain on the inside of my right calf.

I was really improving my times this week, so it’s a disappointment. Anyone know how long calf sprains tend to keep one on the sidelines?

Today is the first time I ran in a long long time. Had to take lot of pauses in between. Took about 10 minutes more. Was almost giving up but kept pushing myself coz I didn't want to fail.

Anyone else looking past c25k while trying their damnist to get through week by week?

Maybe it’s a pipe dream then again so was running 5 min straight. Maybe someday.

Baby steps.

Got sick and dental surgery between days 2 and 3 but got it done.

Failed W7D1 twice. Should I keep trying or go back to W6 and do all days over?

Using the garmin coach plan

Completed 5km today. My pace was slow but I am proud of myself 😁

I'm 33 female, getting tested for possible hormonal imbalances because of weight gain, hair loss and other symptoms. Haven't been super active my whole life, constantly tried and dropped different things including swimming, bouldering and walking with periods of inactivity in between. Diet has been on an off but mostly healthy. 8 years ago I was effortlessly thin at 50-55kg and my weight has been going up a little every year and now I'm at a whopping 73kg! I've had a slap in the face moment and realised I need to do something about it NOW. So I started the C25K program back in December and I can now run 25 mins without stopping and hopefully soon 30 mins! This is incredible progress for me and something I never thought I would be able to do. I am also alternating running days with weight training days with dumbbells. Whilst I am definitely noticing my endurance getting better and my legs especially looking more toned, overall I don't seem to have gained or lost any weight at all. My biggest insecurity is my belly fat and I really want to lose it. I know that it's probably normal to not notice much of a difference whilst still on the program, especially at my age, but I'm planning to keep up running and I was just wondering how long in terms of months did it take you to start seeing differences? I'm trying to eat a lot of protein, vegetables and whole grains and guard my portions. Is there anything else I need to focus on? Any advice appreciated :)

I did it! I started C25K on December 1 and was having so much fun that I decided to sign up for a 5k on Jan 18 … only realizing later that C25k would get me running 30 minutes but at 12.5min/mile, that wouldn’t be 5k. So after W5D3, I decided to ditch the rest of the plan and increase my mileage by .25 each day until I was at 3.1. And yesterday I did it! I ran half of it in slushy snow so my time was slower (40.5 minutes) than I wanted it to be, but I’m so proud of myself and feel ready for tomorrow’s race!

I haven’t dealt with asthma for years. My doctor said I was cleared when I was in middle school or late elementary school so I just operated like I never had it. Besides it coming back due to COVID a few months ago I never saw it again. But now 3 days after the final day of week 2, my chest suddenly hurts and I can’t take a deep breath. The doctor hypothesized that some illness has just triggered my asthma but I’ve had illnesses numerous times and they never triggered it. I worry that it’s due to the exercise even though it was after 3 days since my last one, since before C25K I never did exercise and maybe my asthma just won’t allow it. It’s the only new thing I’ve done before this new development. I’m hesitant to continue and wonder if I should just stick to walking. Or should I try to keep going and just stop if this happens once more?

I actually just finished W6D1 today but never got around to posting on Wednesday when I finished W5D3 which I was so worried about! I found so much motivation from all the lovely people on here and it really convinced me that it was all just mental.

I used to run cross country and do 5km (or 1 hour sometimes!) racewalking in my teens for many years so I tapped into that mindset of just going on without thinking about the time or the distance and Aaaaaaa I'm so chuffed and proud of myself! I spent all day telling literally anyone who would listen (poor work colleagues) that I'd run 20 minutes non-stop that morning! Me, who only started this journey (properly like) at the beginning of December. It felt easy, no aches and pains, I had fun, stopped at traffic lights when necessary (darned city running) and crafted a banging spotify playlist. It was like -1C sensation temperature (and I only own running shorts, not long ones hahaha) that morning but I didn't feel a thing, was too busy enjoying the feeling. Big strength to anybody facing it soon, just enjoy it cause once you've done it everything else will feel like peanuts in comparison!

https://preview.redd.it/qytv8h7bcjde1.jpg?width=1080&format=pjpg&auto=webp&s=e4b22d0d354f8b1fbf70ebdccea1660d0e2d376d

Just a quick back story. I(33M) have always been a little on the unfit side. I was never obese but wasn't in the best of shapes for my whole life. Although I excelled academically but sports/physical training had always been my kryptonite. And running was especially dreadful for me as I would get gassed out relatively quickly after running only 1 min and my shins would burn like crazy. So, I had always avoided pursuing running.

As I entered my 30s I started to realize the importance of having a fit body and started to experiment with different things like home workouts with/without weights, intermittent fasting, walking 10K steps etc., all with moderate success but I would self sabotage after I had made some progress. All in all I was gettting nowhere with my weight slowly climbing up at a steady pace which made me uneasy. All this while I was actively avoiding running as a means to exercise just due to prior experiences.

All of this changed when I finally gave in and started my C25K program on 23rd Nov, 2025. A day before starting the plan I tried running for the maximum time I could just to set a benchmark. I got to 90 secs before finally giving up. I was a little positive as I knew that for the first week running intervals were only 60 seconds long, although they were 8 in number but still I was confident I could do at least week 1. And boy did I enjoy the starting 2 weeks. It was smooth sailing and then on the W2D3 I was dreading the next run W3D1 as I knew I would have to run continuously for 3 mins the next week. So on the last running interval of W2D3 I decided to test my limits and went for another 45 seconds after the last 90 secs had ended for a total of 2mins 15 secs continuous run and boy I was pumped for the next run. Long story short, I did the 3 mins with ease and similar pattern followed when graduating from 3 mins to 5 mins and then came dreaded week5.

Day 1 with three 5 mins running intervals was okay and I did with relatively little difficulty. Day 2 was just 2 intervals of 8 min each with 5 mins walking break in between and Day 3 was just running for 20 mins straight. I was unsure of doing the 8 mins let alone thinking of 20 mins. But that is the beauty of this plan, it would build your endurance without you even knowing it. On day 2 first eight minutes were a breeze and i wanted to continue even after 8 mins but stopped as I was adamant on following the plan. Next 8 mins I was terrified of and when I ran them easily I tested my limits again but continuing to run after the 8 mins and guess what I surprised myself. I ran an additional 5 mins. So i ran for (8+13) 21 mins total that day and this killed my anxiety for the next run.
Day 3. I was confident. Started the run and did not even look at the watch until i had ran for 19 mins straight, with only 1 min left to run I was ecstatic. Stopped after 20 mins, felt like I could push for more but did not want to overexert and also wanted to enjoy the moment and take it slow. Also, my compulsion of following the plan so as to not jinx my progress took over.

This was my story of running for 20 mins straight for the first time ever in my life. Now I don't know where this will take me, but I thing that I know for sure is I won't be self sabotaging this time. Cheers to this community. Have been lurking here for long, was waiting for this run to share my progress with you guys. Thank you.

Finished yesterday! I am doing 75Hard and made the mistake of thinking I could do this run after doing a morning 45 minute walk yesterday and a leg day the day before. 75Hard has you do two 45 minute workouts per day.

Anyway, I thought, ‘what’s the worst that could happen?’

I very quickly found out when my HR which was usually around 130 in all my previous runs went straight to 160 and stayed there.

15 minutes into the run section my quads were alternating burning and cramping from the DOMS that had set in from the previous day’s leg training.

At this point I just felt like if I stopped I would have to do it again, which is slightly ridiculous because isn’t the whole point to do it again? 😂

So I pressed on, and at 22 minutes had to slow down. I was on the treadmill so reduced speed from 7km/hr to 6,8km/hr and then at 28 minutes reduced again to 6,6km/hr. My watch was yelling at me constantly about zones.

I’m really pleased with this. I would never have imagined I could run 30 consecutive minutes. I started C25K originally in 2021 and then sustained a herniated disc injury during kayaking where they found degenerative disc disease as well. I was pretty much not able to walk comfortably for a period of time. The rehabilitation from that injury has taken a really long time and has been really frustrating so it’s really rewarding to me to see my body do something like this!

I only picked up the C25K again in November 2024 and am delighted now to have gotten this far!! The disc injury is also the reason I run on the treadmill, so that I can pace myself properly. Now I need to do it more often and outside!

Hopefully everyone else who is also doing this will be encouraged to keep at it! It only took me from 2021 - 2025!

Edit: spelling.

Let's brag a little. What did you accomplish this week?

Ive just completed W2D2 on the N2R plan and was wondering how things should be feeling at the end of a run interval, at the moment at the end of the one minute my breathing is definitely faster but still controllable I can for the most part breathe through the nose during the walk interval but I might have to take a few deep breathes and exhale through the mouth right after finishing.

My Lower legs feel slightly sore/tired but are fine by the time the next interval comes round and i don't really have any pain just a bit of the same sore/tired feeling when the next interval starts but works its way out.

Is this normal? i dont think its hindering my ability to run at all but i want to make sure it wont hurt my progress in the later weeks of the program.

I’m a newer runner and recently bought my first pair of brooks (they fit really well at the store and feel like they provide great support) after running with some new balances that didn’t provide much support. It’s been about 3 weeks and whenever I get past like 2 miles I get pain on the right foot on the outside side down the whole length. Is this normal with new shoes? Will it go away?

This morning I did W7D2 at my usual very slow jog and I was feeling good so I just kept going, and did 5K! It was literally only just faster than I usually walk it, but I jogged the whole thing without a walk break and I am thrilled. It was quite a stretch, so I will probably stick with the program properly until I finish, and then try it again

I can’t believe it did it! I’ve been so nervous about this run cause it felt like such a big jump.

I read a comment yesterday that said “your body is ready and you just have to convince your mid” (or something like that lol).

Everyone was right when they said this is more of a mental run than anything. 😁