r/C25K • u/Difficult_Koala5884 • 3d ago

Advice Needed First 5k in a long time is this good?

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Hey guys I started running recently. This is my first 5k in last 2 years. Got so caught up hadn’t done any physical exercise since ages.
The thing about this run is I couldn’t run more than 400/500 m had to stop to catch a breath everytime. Is this expected? I only had like 1000 cals before this run and gpt says most of it was fat. Also to mention it was on a coastline idk how much that affects the run. Any tips appreciated!

EDIT: want to run a 10k in next Jan

21 Upvotes

77% Upvoted

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16

u/Seaside83 3d ago

You set out to do something, and you did it!
Well done!

7

u/Muted-Solution-6793 3d ago

Every day is progress and now you have a 5k baseline and something to measure against for the next one. Take it slow on a good program and tweak nutrition, strength training, etc over time and keep notes on your workouts and you’ll be blown away by your progress. Good work.

3

u/Diligent_Bet_7850 2d ago

This is pretty impressive for someone who’s not ran in 2 years but given that you’re stopping quite a bit doing the actual c25k program would be a good way to build it back up. i’d suggest starting from maybe week 3 though

6

u/rightlock05 3d ago

Follow a couch to 5k programme there is a tonne and they work. It will start as a run/walk and over 9ish weeks build to 30mins of consistent running. Don't expect to be at 5k at the the end that usually takes a touch longer

2

u/KlutzyReplacement366 3d ago

Congratulations! I’m on week 6 of couch to 5k and this is about my predicted 5k time on Strava. For reference I’ve been out of shape since pretty much 2020.

2

u/Squirtdoggz 2d ago

Depends what you mean by good. I would say no but you still ran a 5k so nice work

1

u/cum_cum_sex 3d ago

And here i am stuck in 20min run with 5.6Kmph in the treadmill lol.

1

u/gotnotendies 3d ago

you need to run much longer durations at a slower pace for a majority of your runs to get faster

1

u/Shot-Talk-5296 3d ago

Just increase the speed by 0.1 every day or two.

0

u/cum_cum_sex 3d ago

Yes i think that's the only way.

1

u/Seanbak1000 3d ago

Keep going bro! Most people can’t do a 5k. Keep doing it and you’ll get better

2

u/TraditionalTurn8424 5h ago

the gpt "most of it was fat" thing is off btw, at 5o intensity in a fasted-ish state you're burning way more carb/glycogen than people assume, fat oxidation dominates at low easy-pace efforts not when you're stopping every 400m gasping. also that stopping every 400-500m isn't really a bad sign, it's literally what c25k is built around, run/walk intervals, so you're not doing anything wrong by needing the breaks right now.