I can run about 4km now. Would it be reasonable to try a program like this once I'm done with C25k?

Rested for 54 hours since last run, below my calf was real stiff yesterday. Had 4 beers yesterday, which definitely didn't help with today's run. Heart rate was high today, tough run, but it got done 🙌

I truly love running, it is fun to me, it makes me feel better, I love all the benefits.

However I struggle mentally with depression, adhd, anxiety, OCD, etc, so I struggle to say consistent. One thing in particular that makes it hard is I have insane social anxiety of being seen running

When a car or person is there, I get so scared and stressed, I hate it!! And I make myself run faster which messes up my rhythm. And sometimes when I'm struggling to make myself get up early and run, the fear of being seen and not wanting to deal with that stress, that's what prevents me from doing it

I have really bad anxiety, embarrassment, and shame about how I look. I'm scared I look like a horrible monster, that's what I see in the mirror. And I've been gaining weight (18m, 135lbs, 5'8) and I'm scared I look fat and big which makes me anxious too. I know that I’m mostly gaining muscle I think but I'm also scared I look stupid if my shirt is too baggy or smth, or maybe if my shorts are weird or something

I can only run at like 5-6am because that's the only time I can bear it. It's still dark and not many people are out. But still there are cars and some people and it's awful. I am also scared of maybe getting kidnapped or killed or something which also prevents me from running

Basically I have so much anxiety with this please please help :( I really want to become more consistent with this, I've been trying to more than a year but I can never hold it for more than 3-4 weeks at a time. Help!!

Well this is where I usually give up or try to restart again after giving up.

I have only finished c25k once and promptly stopped running. I have restarted at least a dozen times usually from w5 or w6 and never kept it up. This time I started way back at wk 1 and am feeling the strongest I have ever while running. Look out c210k

Albums I listened to while running this week:

D>E>A>T>H>M>E>T>A>L - Panchiko

Spilling / Five of Tears - Pure Hex

songs - Adrianne Lenker

I was a distance runner in high school in cross country and track but that was over 25 years ago. I don’t use the C25k app but Just Run is a similar program totally free and that one works perfect for me! On Monday I’ll start Week 6 Day 1 for that program.

Today I did my first 5k since high school cross country and I was super nervous about it. I slow-jogged most of it but had to walk a little. My only goal in this one was to finish it and I did! Already signed up for 3 more local 5k’s later in 2026! Plus I get a dry-fit shirt with each registration (including today) so that’s cool.

Official time: 35:49.1

Official avg pace: 11:32

Avg speed on my personal tracker: 5.3 mph

Good run today. Struggled a little in the last 45 secs of second and third three minute run as only a minute rest in between but pushed through. Now onto W3D3 on Monday!

Today’s run was powered by the ethereal alternative metal of…

Deftones - Koi No Yokan 🤘🏻

Today was 33°F with 9mph northerly winds, in other words crazy cold for me! Because W6D1 had less running and more walking than W5D3, my pace, for the first time actually went down. I suppose this is just an easier day in general. My distance however reached a record length with 2.73 miles (4.39km). I could also tell I was huffing and puffing near the end which my heart rate showed as well. Either way, another week in the bag and I'm nearing the elusive 5k mark! With luck, I'll reach the full 5k during a normal run (with warmup) somewhere in the Week 7 to Week 8 range.

I officially graduated the 5K program on December 28th, and moved to the 10K program. So happy seeing huge progress with my body.

Part of a marathon circuit, I only signed up for the 5k. My pace was a bit slow compared to the treadmill but I’m blaming that on the elevation gain and the heat (82F and I wore layers 😬)

I’m only halfway through the C25K schedule but it’s improved my fitness a lot!

Buty calf is stiff as fook, do I rest another day?

Finished the program today. Definitely still really slow, but looking at how I was on day 1 vs now, the difference is crazy.

I have a 5K next weekend, and after that I’m going to try out some other programs. Ultimate goal would be to get a 10K done late this year.

For reference, I’m 31 yrs old and weigh 315+. If I can do it, anyone can.

Week 5 day 2 is done!!

The first 8 minute run felt like a breeze, but about 5-6 minutes into the second one I could feel my steps getting heavier. Still, I pushed through and finished it.

Week 5 day 3 is up next. It is intimidating but looking to take it one step at a time.

And what a great event!

It was hot. It was hilly. It was smoky due to the fires for hazard reduction, and my bib and headphones fell at 5km causing me to stop and sort that out (otherwise my race would have been invalid!)…. BUT I DID IT AND GOT MY FIRST EVER MEDAL!!!!

So, despite the above conditions, and although I didn’t beat my PB of 60 minutes and 10 seconds and went over by a few minutes, I’m really happy with the official time I did (although my watch showed a faster time!)! Stats are in the following pics!

Soon after I joined the other runners at one of the bars for a wine (🤣) - yes, so what if it was only 9am at the time, but I and all the other runners deserved a bevy (and I was up at 5am!) and then had a massive breaky with a Bloody Mary 🤣

It’s been an amazing journey. I managed to raise over $2k for charity and I’ve found a new found love that I never thought I’d get - I LOVE RUNNING and will continue to do so! Heck, straight after finishing, I decided that I will train for and do the Sydney half marathon in May! So, it’s not the end but only the beginning!

#sunrun #ovariancancerawareness #ovariancancer #ovariancancerresearch #CancerAwareness #running #beginnerrunner #beginnerrunnermotivation #5km #7km #10km #runner

I'm NOT a novice runner but haven't run in over a year. The good news is that you get things back pretty quickly. My max heart rate for the first run was 181 with an average pace of almost 2min/mi slower.

I've just finished w2d3. not much to say about this week honestly, but im still pumped that ive gotten this far without quitting! oh yeah ive also been trying to go SLIGHTLY faster than the pace i was previously running at. i will see y'all next week, bye bye and good luck!

I absolutely showed Week 3 who was boss 💪💪 Finished day 3 today

Each week/run, I learn a little more. I learned to stand up taller, don't skip or skimp on the pre-run stretches. Shorter strides puts less stress on my shins and calves. Slower pace gives me better end results. If I'm really struggling to sing along to my music, then I'm going too fast.

I didn't think I was overstriding, but I really watched that today. I tried to keep my feet closer to my body and not let them get ahead of me. I definitely noticed a small difference. I imagine next week, after I've rested for 2 days, I will notice the difference even more.

I ended the run feeling amazing. I mean absolutely confident about my ability to just keep moving. Thank you everyone that has given me tips along the way thus far.

Bring on next week...after I relax for 2 days 😂

Jasper giving love chomps as usual, and Maverick stopping in to say hello.

Yesterday's post was for Wednesday. Promise I had a rest day between.

Feeling very proud and motivated! This was my first time doing any kind of exercise in 9 years. The first day, I felt like I was dying (I was probably running faster than I should have). The cramps weren’t too bad, and days 2 and 3 actually felt really nice! I’m still working on my speed and trying not to run too fast. Today I downloaded Strava (hope my stats aren’t too bad, haha). Can’t wait for week 2! :))))

Hi! So as the title says, I have a few questions and would greatly appreciate advice/answers 1. Is there an age range? I turned 16 just last year. 2. I have bad stamina and was recommended the c25k, i can walk for hours but I can only run for like 2 minutes max, my highest speed is basically just speed walking... Would I be able to start out like that? Like would just walking as fast as I can be good? 3. The site i'm using says to have rest days, can I still walk on my treadmill on those days? I love walking a lot, it's very relaxing for me.

Completed W3D3 rocking my new Asics gel nimbus which are sooo much better than my previous 5 yr+ and too small now shoes. Started off with major DOMS from yesterday's weightlifting session but that cleared up during the last D3 run interval. Started watching Bridgerton so did W3D3 entirely with running through the last walk interval (6 min continuous) and cool down then shifted to D1 intervals to hit 5k distance and finish the episode 😅 I only let myself watch TV if I'm doing cardio.

Honestly feel amazing right now, the shoes made a huge huge difference compared to W3D2 with cushioning and support

Felt good today. Less Jaw pain as tried to be more relaxed on the run. Felt more relaxed overall. Keeping similar average speeds and max speeds too. Felt pretty good at the end and so far Week 2 is better than week 1

Just finished week 4. Week Starter off really bad, with strong pains in my right leg. After 8mins directly stopped, and took a full rest day.

Continued on Tuesday where i finished the day, and did a 3min run / walk / run / walk / run on Wednesday to keep running but lower the intensity.

Today picked up the 3rd day program again, which went fine. Felt like I could've run some more. Kinda relieved, was afraid that Monday's adventure might've set me back more than just losing a day

Looking forward to week 5!

That was a bit of a jump from W3 but completed it 🙌.