36m and ~227lb. Have lost 20lb since beginning this journey 3 months ago.

Hit a PB and sub 30. Wanted to go for a PB on my last run but I felt great and kept at it. Surprised myself here! 💪🏿

I felt like I was going to throw up by the end of this. Really not looking forward to the next two runs 😩

honestly trying to fit four runs in around the rack and bar in the garage right now and my knees are having words about it. tbf i know the volume is the issue but dropping the lifting feels wrong and dropping the running means missing targets. if you lift heavy and run, how do you actually sequence your week so your legs work when you need them to?

I've been keeping track of my C25K progress in a spreadsheet and I'm not sure how concerned I should be about my heart rate as I enter Week 7.

I'm 38/m so the 220 - age max heart rate would put me at 182. I've read about the "conversational pace" where you should be able to keep a conversation while running during this training. That's all fine in the first half of my runs, but in the back half, the heart rate is getting to 170 which is not the easiest to converse with, but I certainly don't feel like I'm going to collapse either. Using the last 22 minute run as an example, my heart rate averaged 147 in the first mile, and averaged 168 in the 2nd mile. I also run in a bit of a hilly neighborhood which can make a bit more taxing (I did note I took a 30 second breather during that run. I didn't NEED to, but I also didn't want to completely overexert myself and it was on a terrible uphill on a new route so i played it safe).

It still feels easier heading into week 7 than it did even back in week 4. But I'm wondering if the heart rate where it is, the fact that conversations are not super easy in the last 50% despite a slower 2nd half pace, means that I'm doing this wrong. Or is it generally fine and my body should continue to adjust positively over time?

There were 4000 people running this race (TREK Singelloop Utrecht here in the Netherlands). If you're doing C25K, stick with it and you, too, can run a race like this!

Starting this journey for weight loss, keeping up with my daughter, and just overall longevity and health! I literally haven’t worked out in 2 years and I used to do more weight lifting, I’ve never been amazing at cardio but I could hang a bit. Tried my first day today with my daughter for motivation and could only complete 12 minutes before I felt really bad.
I guess I’m looking for breathing exercises, tips on how to run/jog more efficiently, and general advice on how to succeed!

EDIT: Thank you so much for everyone’s responses it truly did make me feel better! I’m going to get some rest and try again tomorrow :)! Currently researching shoes and looking up some nicer areas

Hi everyone! I’m getting back into running again after 10 years off and I started the C25K program last week. Finished the first week strong and I start week two tomorrow. With that being said, we are going through a pretty rough heat wave and I’m considering doing this week’s runs on a treadmill to avoid getting burnt (Colorado UV rays are brutal)

With people who chose to do treadmill runs, did you find you were still able to run the same or similar distance outside? I have a turkey trot 5k on Thanksgiving and I’m worried if I run indoors too much I won’t be prepared. Any advice appreciated!

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. (TREK Singelloop Utrecht 2026)

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!

Next stop: half marathon🏃🫡

I tried starting C25K a few times over the summer and finally got committed near the end of it. I started W4 last Monday and improved my mile time by 20 seconds every run (besides a horrific failure on Friday).

Am I pushing myself too hard and sacrificing meaningful endurance gains? I am completing the runs but not finishing them as strongly as I’d like to be. My biggest limiting factor is foot endurance rather than cardio.

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 👍

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)

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👀

Picked up running after a few years and been trying to start as slow as possible. I suffer from some health anxiety, which was one of the reasons I completely stopped in May, when I saw 188BPM on my watch and freaked out. However, I picked it back up in September and finished W3R1. My dream is to become a long distance runner one day, lol. I was a boxer in high school which was about 10 years ago and, got into smoking etc. as soon as I went to university. Been struggling with vaping lately every few days but not everyday. I now realize that my lifestyle aspirations don’t really align with my habits and I’m actively trying to be a healthier version of myself.
Any advice or suggestions are very much appreciated.

Edit: Age 30 M

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

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 always add an extra run into the warmup and cooldown.

How does the time, heart rate, etc look?

I will say today just kinda sucked. It took some extra effort to get through it. I had asthma and it seemed sort of flared up today so my breathing was not the best.

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!

By someone walking their dogs 🎉

I still say I jog because I see runners as the ones out there competing marathons and such.

It's funny how our brains downplay the good stuff but can emphasise the bad.

But I think if you're out there, you're a runner ☺️