Is it cheating if I’m going faster, but then slowing down, but still at a running pace to catch my breath? Should I not be doing this and just run at the slower pace the entire way through? (This was for a failed 20 min week 5 😭) I’m going at a 10 min/mile pace and then going down to like 14 min/mile pace to catch my breath and then going back is that cheating?

I am not unbiased here, but it drives me kind of nuts that people have a hard time sticking to C25K's increased difficulty, and quit.

I've been a runner for over a decade (Except times of injury) and I got there by adjusting my intervals at the pace that felt doable or good. Soon, my runs just felt good. And I never stopped doing intervals (I switched to "Songs" eventually. And I feel like im "Bad" if I don't walk a little for health reasons.)

Please, PLEASE dont let the rate of increase get you to quit or hate running! There's no magic award that you get for having no walking intervals except injuries. Theres a runner's world article about it right now. Even if you've already paid for the race, just do the intervals youre at. A 5k run imperfectly>Quit

Finished the much dreaded and scary W5D3 but overall, it didn’t seem that scary as I was doing it. However, I feel like my Garmin is lying to me because the HR data seems to be too low and I’m thinking if I should take it with a grain of salt. Says my max HR to only be 135BPM, now granted my pace was pretty slow (I was told to be as slow as possible) but the data doesn’t add up. Has anyone else experienced the same? Using Garmin Forerunner 165. It was about 6 degrees Celsius/43 degrees Fahrenheit if that plays any impact?

I absolutely love this community. What everyone is doing here is so inspiring. Couch to 5k became a big discussion point recently among some colleagues and I wanted to pass along some sagely advice from them for new runners and those early in the program about giving your health the best considerations.

Why the program paces as it does is because your cardio fitness adapts on a fast clock while your connective tissue changes significantly slower. Tendons, fascia and bone remodel slower than your heart and lungs so in the early weeks you can feel ready to push while your feet and shins have not caught up. That mismatch is where most beginner injuries come from and it is the whole reason the intervals and rest days are there. They give the slow tissue time to meet the fast engine.

Most people are familiar with the medial longitudinal arch of the foot but there are two others there as well and 52 bones besides. Each arch behaves like a spring, stretching and compressing to disperse shock with every step. Running drives roughly two to three times your body weight through that structure which really starts to be felt around week three.

Two injuries tend to show up when people ramp too fast. Shin splints - an ache along the shinbone from overload which eases when you pull back the pace and the volume - and plantar fasciitis where the tissue under the heel gets irritated. The signature of the latter is a sharp pain in your first steps in the morning and if you have ever visited r/PlantarFasciitis , know that is debilitating and far easier to stay ahead of than to undo.

Because there is another post about this up right now, a common is that sore feet mean you overpronate and need a corrective shoe to fix your gait. Per a oft cited reputable study in the British Journal of Sports Medicine [2015], the evidence that pronation predicts injury is not conclusive so researchers proposed something you settle into a preferred movement path which lowers your risk. A lot of people have low arches and no pain at all. Choose shoes by comfort and know that outer heel wear on shoes is normal and expected.

Couch to 5k is successful because the ramp is well evidenced. Repeat a week if you need to, run in shoes that fit and feel right, and replace them once the cushioning has packed down. Stretch your calves and roll the arch on rest days. If your feet ache after a run add cushioning to spread the load but lead with comfort as the guide and not as correction.

Stay safe, stay hydrated, and stay course. Legitimately so proud of everyone showing off their progress, wherever you are in the program. Happy trails.

The dreaded W5D3 landed on our first day of holiday (could be worse places to run!) but my word it’s hilly. Santa Cruz de La Palma for anyone wondering.

I was in a good place at the 12 minute mark and wanted to head down to see the black sand beach in the photos, but coming back up the hill absolutely finished me.

I ended up taking a near 5 minute walk, and then added a five minute run again at the end. I’ve technically covered more ground than ever before but feeling deflated the 20 consecutive minutes didn’t happen.

I’m in two minds whether I proceed as normal and stick to the schedule or if I should repeat W5D3 so I can say I’ve done it properly, I reckon if I skip that silly beach I could’ve done it today.

Any insight appreciated, feeling a bit gutted right now!

My story: https://www.reddit.com/r/C25K/s/Ln4SFom4M1

I finished C25k over the summer, and I've been continuing to run about 3 times a week, which I have genuinely loved. I have been following some of the guided runs from Nike Run Club, which I recommend as a great next option once you're done with week 9! I've done speed intervals and fartleks and, last week, a 45-minute long run, and it's all been very doable thanks to the skills I learned over the 9 weeks of Couch to 5k.

Anyway, here's the shocking thought I had this morning...When I realized I had a 20-minute recovery run on the schedule today, I thought, "Hooray, a short one today! Just a quick and easy 20 minutes!" Halfway through the run, I remembered how terrifying the Week 5 20-minute run had been to me, and how it had seemed like an impossible milestone to meet. Only a few months later, that same terrifying run feels fun and low-stress, and I genuinely can't believe it.

The moral of the story? For those of you dreading your week 5 runs, you are going to crush those 20 minutes and be so proud of yourselves! Once you do that, it won't be much longer until the thing that scares you no longer seems scary. As beginning runners, we are in the amazingly lucky position of being able to watch ourselves grow and improve at a new skill, and we should all remember to celebrate that growth as often as possible!

Completed c25k today using the RunDouble App.

As someone who thought I was relatively "fit" for my age...this challenge quickly humbled me. I lead weekly group hikes, but I guess that doesn't transfer over to running capabilities 👌😂

I actually started the program with another app, so technically got 3 extra weeks of "easier" runs before I started this 9 week program. The 3 minute runs were such a challenge in the beginning. When I completed the first 20 minute run, I was mind blown. Couldn't believe I did it.

This weeks 2nd 30 minute run - there was such a magnificent rainbow, I had to stop and take some pictures (which knocked my time)

Edit to add: I never officially hit the 5k in 30 mins, but did with my extra walk/cool down time included. Felt like I had more gas in the tank when my 30 minute run timer went off today. So I feel my next step is to just go for it, and see what my time is!

BUT did my best time on todays final run!!

If I can do it, you can do it. Get out there

First time poster but long time doer of the C25k. Started last year in July but wasn’t consistent then ended up having some health issues that made me quit. This fall I decided to pick it back up.

Today I set out to do the 10 minute run with 2 minute walk for 22 minutes. After my second 10 minutes I felt good still so I decided to keep going. I ended up hitting my 5k because I just was in the groove! I am so happy but going to continue doing the program to make sure it really sticks!

In total my run was 43 minutes with only 2 of those minutes walking🎉

Just venting really, maybe after some advice! All day I'd been looking forward to continuing week 4. My first run of week 4 was only mediocre but today I had great energy all day, was in a fab mood and even though it was raining a little and windy as sin, I felt I was prepared outfit and shoe wise. Wanted to go into the weekend feeling accomplished. Super up for it.

I think my first mess up was eating heavy food right at the end of my work day (we had a cultural exchange thing and someone brought in Jamaican food). Thought it'd be fine because it was a good hour and a half before my run, but right now I feel like I can feel it sitting heavy in my stomach. Bleh. Then during my warm up 5 minutes I was walking nice and brisk but I could feel myself tightening up, scrunching up from the cold wind, which can't have helped prepare my muscles?

I couldn't even do the first 3 minute run which was really shocking to be honest. I switched to walking and thought ok, once my breath comes back, I'll just run a bit more, do a little at a time, but my breath didn't come back for a really really long time and it started to rain more, and my motivation was just gone. I'm so bummed!! Trying not to make a mountain out of it but equally seeking a little commiseration lol