Hello all, I am a new runner building to a 5K this spring/summer and hoping I train towards a 10k for next year.

I live in an area that gets exceptionally cold (-30 to -50 Celsius) in winter with snow and ice so outside running would not be part of my offseason plan.

This brings about a problem for me- I don’t think I can mentally do a 5k on a treadmill or track regularly for the winter and was wondering…

If I wanted to simply maintain my endurance/ body readiness for a 5k throughout winter would jog walk intervals be sufficient?

Mentally I find these formats of runs to be enjoyable and they’d be easier to do mentally than think about how many more laps I have or watching the distance on a treadmill.

I did it guys! I ran my first 5k…and while still being sick… and I did it in 37 minutes and 4 seconds. That was my personal best so far!

How many weeks is this program? I feel like I’m starting to smell victory ✌️ Continue to put in the hard work! #momlife

I see everyone with a much better pace(I was chafing quite heavily today but I usually can lower it to 9:30/km) after completing c25k. I did manage the 5k but maybe Im not pushing hard enough? Im on the obese scale but I dont see much change in my pace after the program so maybe I didnt push myself enough? Mentally it has been a super big help as I usually power through the last km when I would have just given up before.

Currently on vacation in Dubai, too hot to run outdoors 🥵 have reverted to treadmill running whilst here.

W5D2 left me shocked with the 2 sets of 8 min runs! Had to double check I was on the right week! Stupidly looked ahead to W5D3. Not looking forward to that one already…😩

Bleh. I know this isn’t a huge deal in the grand scheme of things, but I was right on track to finish the program before going on vacation if everything continued to go well. Planned to keep running on vacation, of course, but finishing beforehand felt nice. It’s just a setback, but an annoying one. Due to do W6D3 tomorrow and I’m not sure if I’ll be able to - I’m stiff and sore now and I know it’ll be worse after I’ve slept. Feels like I’m at a critical point in the program where I’ve done one long run (W5D3), and am due for the next long one tomorrow - it feels like I’m going to lose a lot of progress if I have to pause now.

Week 5 day 3 scares me. I was able to complete today though so I will just keep trusting the process.

One of my goals for this year is to join a run club in London but even though they have a beginner club I don’t want to join until I can run comfortably and not struggling. I’ve only run three times so far lol so I’m very far away from this goal but hopefully if I stay consistent by September I’ll be comfortable enough to run with others.

First 25 minute run, for some reason this felt way easier than the 22 minute.

Went running without my phone for the first time, but still used the app on my apple watch. Can’t seem to find more information regarding pace, heart rate and no data is synced to the fitness app. Anyone know what to do?

Hi guys and gals, Me 32f (76kg 1,67m) started running once a week. My max heartrate is quite high though, in my inbetween sprints. Today I reached a 183 max. I felt that it’s exhausting, but I didn’t really push that hard. My first run I came up to 178 and second 179 bpm. I am pretty sure it’s not a mistake from my watch. My resting rate is 48 so I guess am quite ok healthwise. I used to run short distances (up to 5-6km) about 7-8 years ago maybe twice a month. I didn’t do any workouts in 4 1/2years - since I was pregnant with my first kid. Also I had a health checkup half a year ago where they checked my heart and it looks very healthy and has no holes. Can I trust my Apple Watch to adjust my training heart rates accordingly? Are there more people with such high numbers without training? (It was my third run and they where all same distance 2,6km ) Is it a good thing, or do I have to take care in any way? Thank you all in advance and I hope I’ll join the 5k club in autumn.

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

I just did w8d2 and I'm 2 weeks out from my first 5k race. I'm starting to get concerned that I'm not fast enough to do the 5k june 5th. How far do you think I should be running on my 28 minute run. I ran this non stop all be it slow.

Started seriously running about 2 weeks ago and I am training for my first 5k event on June 1st. This felt so good.

I had kept running one miles consistently for about a month, and then I bumped it up to 2 miles just a couple weeks ago. Today I did 3 miles and am so happy!

I just want to thank everyone on here for being so so so so so supportive from the very beginning. You all are absolutely the coolest on the interwebs. I’m so proud of myself and really took the “start slow” into account. You guys rock!

I found this one tough a week ago, when it was very warm. Decided to leave it a week, then repeated this morning and found it surprisingly comfortable. Maybe the aged muscles (I’m 73) just need a bit longer to recover.
My previous C25k was pre-Covid and I managed a run on alternate days, but I’m taking it more slowly this time. So far, so good.

Preface:

I completed the C25K program between March 4, 2024 and May 3, 2024. I'm 40M, 5'11", and weigh ~210 lbs. I was (still am, but less so) overweight and led a semi-sedentary lifestyle. I was never a fan of running as I found it boring. I much rather prefer to work out while doing something (e.g., tennis, soccer, etc.).

I used the "Watch to 5K" app to track stats:

Since then I've continued to run M/W/F each week, but instead of a fixed time, I run for a fixed distance (5.1 km/3.1(0686*) miles). Forgive me, I switched over to using the Apple Watch Workout app and it tracks in miles (not kilometers).

*I learned early on that a 5k isn't just 3.1 miles after Apple refused to award me 5k medals for my runs...

**this was an evening run (I normally do early morning on an empty stomach).

My goal right now is to (eventually) break a sub 30 minute 5k. I am slowly learning to love running and use the time running to mediate and process my thoughts/concerns/feelings.

Anyway - I hope this helps anyone who is curious about the journey.

Thanks for reading!

Feels like a milestone. W5D3 is infamous as the first big continuous run, but after today, there are no more walk intervals - just solid running, a little bit longer every week. I’m slow but I know I can do it!

Major accomplishment today was that I slowed down just a bit and focused on keeping my heart rate down - something I was doing better at in the early weeks, but it’s gotten harder to keep it down as the runs got longer. Stayed at a nice pace most of the way, and sped up just a bit at the end to achieve negative splits for the first time! 16:03 mile pace for the first 10 minutes, and 15:57 for the second. Just a touch slower on average than the 15:55 I did for 20 minutes on W5D3, but felt SO much better. Just have to push through the final third and finish up strong!

Thinking about celebrating the finish with a parkrun in a few weeks - I won’t have actually done a 5K distance given my pace, but I can walk some if needed. I only have one weekend in between my scheduled finish and my vacation, so finishing the program and doing parkrun that Saturday could be a nice goal.

I started C25K about six weeks ago. I needed to get back my life from being to sedentary and running ragged as a stay at home mother. Never being able to carve out genuine time for myself and my health.

It’s been going great so far. Found a gym that is very welcoming and the childcare is amazing. The problem is, I have a child who is a stage 100 clinger 🤪 I go three days a week, 30 minutes (enough time to complete this program) and most days I’m lucky to get my full workout in and sometimes only 20-25 mins in before I’m called to come collect said clinger 😅

I’ve faced many obstacles to get to this point but I’m really proud of my progress. So, today I was able to complete 3/4ths of my workout before I was called. This is a pretty big milestone in my c25k steps. I ran the 8 minutes. Walked the 5 mins. Ran 4.5 minutes and then needed to stop.

Should I say, okay, I did it and continue on my usual schedule Friday OR repeat this day on Friday (hoping the toddler lets me finish) and then do W5D3 on Sunday? Back on track Monday.

I have my first 5k on Saturday morning that I’ve been training for the last couple of months. I made sure to sign up for one the week I began training to motivate me. It was kind of expensive I feel too at $65…but idk since it’s my first one. Well, I’ve been sick since last Thursday with a terrible cough and couldn’t run right now if I wanted to. I highly doubt I’m going to be better by Saturday and I haven’t been able to train for a week. I have terrible luck and feel like I have already failed my first 😩 has this happened to any of you? What do you do with your spot so it doesn’t go to waste?

Felt really good! I really slowed my pace down this time to try to hit that zone 2 heart rate. I ended up feeling so good I ran for an extra 7 after my initial 8 minutes without stopping and probably could have gone more!

So I started C25k for the first time in years (never previously finished it) and I couldn’t do all the runs.

Should I just repeat W1 until I can do all the running segments and then move on?

Edit to add: I just tried again slower and not only finished, but had fun. Maybe I can do this!

Well, I did it! I completed the program and will be running the 5k either on Thursday or Friday. And I feel so ready!

Week 8 day 3 was actually, easy…?!?! Who would’ve thought! Not me!

One thing I wanted to talk about was my emotional state. I was/am SO emotional! There has been a few times I have cried near the end of the run, I believe the first this happened was week 5. It was gnarly. I’m a pretty “calm” person. I’ve kept a lot to myself pretty much my whole life, so perhaps this is some sort of release? I don’t know. It didn’t feel like sad tears though. It was just- tears. That’s it. But man, I felt great afterwards! I am feeling that after the 5k, I am going to be a mess because it’s already brewing mentally for me like holy crap I actually did this. I did it. I completed the program. I held it together. I was PATIENT with myself. Anyway. Who else experienced this? Would love to hear.

Hey there, I was doing W5D1 on Monday and I was feeling good, so I just ran the whole 20 minutes because I felt good, and the mental barrier was lifted a bit. Would you recommend just going onto W6D1 or going back for W5 days 2 and 3?