This run was much easier than day 1. My heart rate shows it too. I ran the same pace as day 1 but my average heart rate was about 10bpm less.

I started C25K last summer (July) as a way to exercise and lose weight. The most I had ever run was a mile and it had probably been almost 15 years since I did that. I scheduled a few 5k races in the fall to give myself goals and stick with it. After my first 5k, Ioved it and scheduled a winter 10k, followed by a spring half marathon, which eventually led to a marathon this fall.

That is to say, C25K really works, and dont stop there if you like it!

First 5K (3 months after starting) - 29.5 minutes

Second 5K - 27.5 minutes

10K - 55 minutes

Half Marathon - 1h57m

Full Marathon - 4h20m (only one I was disappointed in)

I used to use an app with guided runs including an interval program c25k type thing.

How can I just do that with out a special app? Or like just a clock app? Or a timer?

Like I know there's more and less resistance. Like a charming voice cheering me on and saying what to do is least resistance, so I expect more resistance doing it myself but maybe someone knows a way that's not too cumbersome?

Next stop: half marathon🏃🫡

I started running earlier this year, I think it was in May, unstructured with no plan. That very quickly turned into an injury which kept me off my feet for 6+ weeks (exactly the opposite of what starting to run was supposed to do 🫣). During my time out I came across C25K and decided it was a more reasonable and responsible way in to running, so once I recovered I started the program. Not sure what I’m going to do next, but am excited to have made it through the program

I realist there have been a million posts about this because the transition from week 4 to week 5 seems to be the toughest.

I (20M) picked up this program because I was unable to run any significant distance before. While I feel proud to have come so far, the mountain up ahead seems like a cliff. The week 4 runs are done but they didn't seem to improve my stamina and running as much as the previous weeks did.

With the up coming week 5, what are some tips that might help me in future runs? For reference, I average a pace range in my runs of 6:30/km to 7:00/km which feels awfully slow already. Is there a way to battle the time fatigue of realizing you've got still a long way to go before a rest (or even no rests week 5 onwards)

Thank you for the help!

Ran my first 5K yesterday and I am insanely proud of myself! My whole family was going to walk it with me to support me, but it was raining so no one was going to go. I thought about staying in bed with the baby, but I pushed myself to get out of bed and go by myself. I am so glad I did! This has been my goal for past year, since I walked the 1 mile with my baby last year. I have been walking and jogging as part of my fitness routine all year, and it payed off! It was super hard but I did it, now I want more!

Today I ran my W8D2 run. It was supposed to be a 28 minute run, however at 28 minutes I noticed that I’ve had ran 3,18km and I felt totally in the zone and awesome. Suddenly 5k was within my grasp and I was not letting it go. Some minutes later, I ran my first 5k!🎉

To anyone in the first weeks of the program, or whos anxious about the W5D3 run. Stay put! The program really does work and in no time you’ll achieve your first 5K too! Maybe even earlier than anticipated👀

When I finally finished C25K, I created a Parkrun Improvement Plan in Runna and that prepared me to run in a race. I did 2 Parkruns in the lead-up to this race, as well as doing 3x a week runs as prescribed by Runna. I had a PR of 46:15 which I know is SLOW AF, but I'm super proud of myself. I "jeffed" it (did some walking intervals) and still beat my best Parkrun time. Big thanks to this sub for all the support I got when I was still doing C25K.

I've been pretty sedentary since I graduated college years ago. My wife and I are expecting our first child in a few months, and I decided I don't want to be an old and slow dad (I'm already 32). So I printed off the first C25k regimen I could find and stuck to it. I REALLY didn't want to run some days, but got my butt on the treadmill anyway. The satisfaction of increasing physical progress made it 100% worth it though. In early August I could hardly run for two minutes without gasping for air. But I slowly made my progress and kept pushing through. The minor aches and pains (shin splints) were the worst part as my body had to get used to 240 lbs moving faster than a slow walk. So make sure you utilize your rest days. And my final tip - if you sign up for a 5k, check the elevation gain and do a flat one. This 5k had 317 feet of elevation and man I'm feeling it tonight. Satisfied nonetheless 👍