TheaterFire

Has anyone done couch to 5k?

Posted by arsenaladam92@reddit | AskUK | View on Reddit | 206 comments

How did you find it? What was your initial fitness level like and have you kept it up?

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206 Comments

random_banana_bloke@reddit

I originally did it many years ago when I was a properly big fat lad. Be careful it becomes a addiction when you do it enough! Since then I have run a sub 3 hour marathon a 37 min 10k and ran a 100 miler in under 20 hours. When I first tried it my first 5k took me nearly an hour (I was 120kg or so at the time!)
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Ace_Of_Spades_2911@reddit

Amazing achievement! Signed up for my first marathon next year and proper nervous for it haha.
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pipsta2001@reddit

How was the marathon?
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Ace_Of_Spades_2911@reddit

It was amazing I completed it in 3:59:48! I was aiming for sub 4 so I was very pleased.
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pipsta2001@reddit

Wow! Amazing work. It's amazing what you can do when you put your mind to it. I just signed up for C25K and completed my first one today.
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Ace_Of_Spades_2911@reddit

Well done. I completed C25K 2.5 years ago. When I first started I was out of breath running down two streets. Now I've done the marathon. Definitely stick with the program especially when it gets tough as the program works!
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pipsta2001@reddit

Ace. Thank you. Looking forward to progressing.
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Dizzy_Association315@reddit

That's amazing !! šŸ˜ I do admit I didn't keep up with running as I just don't think it's an exercise I enjoy (though swimming and Zumba are good for me). Glad to see you've kept it up 😊
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arsenaladam92@reddit (OP)

Well done mate! Great achievement!
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OddSign2828@reddit

I did it from zero running ability. It’s really good at introducing you to longer distances slowly while also knowing when to push you, to run a distance that you only think you can’t do. Have run 2 HMs, a marathon and many 10k races, second marathon in the books and many more races to come!
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mo_oemi@reddit

Any shoes yours recommend? I keep making this excuse that I don't have shoes for exercise but it's time I just pick some and get out of the door!
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0neEggyB0i@reddit

I agree with going to a running shop for a gait analysis! I started running with a pair of shoes that I got secondhand and was getting aching feet after runs, shin splints etc. The new shoes I’ve got after a gait analysis have been incredible! Especially as I now train for longer distances (half marathon)
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OddSign2828@reddit

That might be more down to having new shoes with no wear
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0neEggyB0i@reddit

The secondhand shoes were from a friend and had hardly been used. But yes I’m sure it was a combination of the two
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EavisAintDead@reddit

Prime time to look at minimalist shoes with zero drop (no raised heel) and a wide toe box to let your legs and feet run how they want to run. My favourites are altra for a midway between normal running shoes and true barefoot (I wear vivo barefoot and wildsoles as more casual wear) Take a look in r/barefoot running for inspo
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The_Kambo@reddit

Any. I mean it. You don't need any investment to get into running. The cheapest pair is a great start. If you decide you enjoy it as a hobby, then invest into some decent shoes. Nothing will kill your enthusiasm quicker than spending £100 on running gear only to realise you are still unfit.
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Superfluxus@reddit

I am 3 weeks into my latest run through couch to 5K, having completed it many times in the past. I went into a local running shop, called "up & running" and spoke to an assistant there, told them " I'm getting back into running and need some shoes". They offered me several boxes of shoes based on my size, comfort goals and preferences (wide feet, prone to stomping and shin splints so I'd appreciate extra shock absorption), they observed me running on a treadmill and told me which shoe looked the best for me and I compromised and chose a pair that fit the best. Tldr; I would recommend just going into a local running shop and speaking to somebody!
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deleted_by_reddit@reddit

I wouldn't bother going to a running shop: the "gait analysis" is largely thought to be nonsense now and you just end up with a shoe that tries to modify your natural running style to be similar to everyone elses. Just pop to decathlon or an outlet store and try on a few shoes. The ones with padding at the sole/heel are nice for training as they reduce the impact on your joints. They're not super fast for races but beginners won't have to worry about that for a year or two probably.
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Prestigious-Slide-73@reddit

I agree here. I did the running gait analysis years ago which recommended some ASICS for over(?) pronating. Well I struggled running in them for years. Even replaced them with the same thinking it was the right thing to do. My legs would scream, running was exhausting. However, when I went to the gym or to a spinning class, I used a cheap pair of Nike running trainers and decided to give running in them a go and honestly, it was like running on air, like I wasn’t even wearing shoes. *Everything* felt different, easier, natural. Find a comfy, *light* shoe and go running.
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mo_oemi@reddit

That's helpful, let me search for one near me!
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redish6@reddit

Try to avoid the temptation of using their services then buying online. So many people do it :(
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OddSign2828@reddit

Why? Up and running charge at maximum retail price. I’d rather save Ā£40 a shoe if I’m getting through multiple a year
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pajamakitten@reddit

I get a 10% discount when I go. Go there long enough and you get it too.
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imo979@reddit

It’s a use it or lose it situation. If we all keep going into running shops, using their gait analysis services, then go home and order the shoes online, the shops aren’t going to exist. They won’t have the revenue from us buying shoes with them that keeps their doors open. The county where I am, I think we only now have running shops that operate within other ā€˜outdoor pursuits’ because the shops couldn’t afford to stay open.
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AmberWisp16@reddit

Tried it when I was a beginner and really appreciated the slow progression. Some weeks felt tough, but sticking with it made a huge difference. Even now, I go back to it when I need a reset or want to get back into running shape.
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sugarrayrob@reddit

That's amazing
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haywire@reddit

I found that just going much slower than you’re expecting to and you can just sorta do it, as someone who was pretty fat in my 20s but now cycle in by 30s.
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Electronic_Amphibian@reddit

Yeah. Went from not running to running multiple 10km a week. My girlfriend hates exercise but decided to give it a go and managed to get up to 5km before stopping. She's on it again now and signed up to a charity 5km run. Just an fyi, it doesn't get you running 5km, it gets you running 30 mins without stopping but if you keep it up, you'll fit 5k in no time.
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Glittering-Sink9930@reddit

>it doesn't get you running 5km, it gets you running 30 mins without stopping If you don't cover 5km in 30 minutes without stopping, you're not running.
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Electronic_Amphibian@reddit

Nonsense.
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Glittering-Sink9930@reddit

Have you ever tried to "run" at slower than 6 minutes per km? It's literally not possible.
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Anytimeisteatime@reddit

Running is a gait where both feet briefly leave the ground, as opposed to walked where there is always at least one foot on the ground. You might find it difficult to run slower than a 10 min/mi but that's a you problem. Plenty of people run slower. My easy pace at the moment is about 10:30, and yeah, it's just as much "running" as 09:59.Ā  What do you get out of telling slower people they're "literally" not running? So weird.
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Glittering-Sink9930@reddit

Maybe you could technically do it, but it's going to be slower than just walking.
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Anytimeisteatime@reddit

A fast walk is 15min/mi, so that's simply not true.Ā 
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deleted_by_reddit@reddit

6min/km is my 10k best and there's photos of me doing the 10k with both feet off the ground...
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Glittering-Sink9930@reddit

That's an admirable time, and definitely not achievable without running. But it's definitely achievable with walking breaks.
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jamdono@reddit

OP, ignore this clown
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arsenaladam92@reddit (OP)

Yeah everyone should ignore and just not give them the engagement they are clearly farming for.
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Electronic_Amphibian@reddit

The average beginner 5k run is between 30 and 40 minutes and running that long is a big achievement for a lot of people. Moreover, running is about your gait, not your speed. Maybe you want to gatekeep it or whatever, but it's factually incorrect to say that 5k in more than 30 minutes isn't running. Besides, this is someone asking about c25k. How about encouraging new runners regardless of their pace. It'll improve over time.
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Glittering-Sink9930@reddit

I agree that it's a big achievement, and should be celebrated and encouraged. But if you take 40 minutes to do 5k, you haven't run it.
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0neEggyB0i@reddit

The average 5k time for a woman in the uk is 35 minutes, a 30 minute 5k time puts you in the top 20% for women in the uk. Running a 5k is about the distance not the time
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Glittering-Sink9930@reddit

Where did you get those figures from? I agree that running a 5k isn't about time. But you do have to run it.
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0neEggyB0i@reddit

https://www.runnersworld.com/uk/training/beginners/a44826741/average-running-speed/#what-is-the-average-time-for-a-5k ā€˜The figures below are based on 35 million results, collected by the website RunRepeat, in the last 20 years from more than 28,000 races.’
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Glittering-Sink9930@reddit

That doesn't mean that everyone in all of those races ran the entire way.
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deleted_by_reddit@reddit

Agree, but you said if you run it in more than 30 minutes, you're not running. A 30 min 5k is a 6min/km pace which is certainly running. I'd say anything up to about 7:30/km is undoubtedly running.
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Frohus@reddit

Last year I went from 1K almost killing me to finishing a half marathon 5 months after. It can be done.
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InspiringGecko@reddit

I did it years ago to get back into running after I had quit for a few years. I then kept going and ended up running a 100km race. Sadly, I no longer have the time to train for longer races, but I loved it.
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Jamesl1988@reddit

I did it last year. Really enjoyed it but when I finished I carried on with the final run for a few weeks, but then kind of got bored of having no goal to work towards. I used to do cross country at schools (37 now) and have smoked since I was 14 to probably 25. Fitness levels were shot but much improved afte C25K.
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wondered-bongo@reddit

Yes, from someone who never ran before, I managed to do it and highly recommend! Just bear in mind that the first 5/10 mins sucks so much, but after that, you feel like you could run forever!
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Top-Tip-6919@reddit

I've done 10k to couch if that's any good.
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luc_gdebadoh@reddit

I think couch to 5k is some kind of magic. I’d like to thank anyone who put any work into making it a thing. The first time i did it i tried to keep up with the recommended programme progression, and i got injured. While i recovered i got some proper running trainers, watched some running videos on YouTube and then did it again more at my own pace.. i.e. if i felt like i needed to repeat week 4 for three weeks before moving on, i did. I finished it and no one cares that i took 18 weeks or whatever to complete a 10 week programme.
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smokey380sfw@reddit

My wife did,.it really worked for her.
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xPyro21@reddit

You will be surprised at how far you can run to start with when you really push yourself. (Disclaimer: stretch first!) if you go outside now and run until you’re out of breath and think you want to stop, you will likely to be able to run 4-5 times as far before you REALLY want to stop. Most people never need to run more than 50-100 yards so don’t realise how far they actually can run. Tips for your first few runs: Only take a small water bottle if any, you won’t need to drink as much as you think, a big water bottle will be annoying to run with. Take a light jacket if it isn’t sunny out, you’ll be hot when running but the second you stop and you’re covered in sweat you’ll be freezing. If you need to give your legs a break, walk, don’t stop, it’s much easier to get going again from a walking pace. Good luck, you’ll amaze yourself with what you can already achieve!
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VolcanicBear@reddit

Yup. 5 or so years ago. 4 half ironmans a one full one since.
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Sinclair1982@reddit

Never been into running or sport, or anything Fitness related - A Nerdy Guy. Zero fitness, drove a car or at a desk for my job. Did the Couch to 5k, repeating one week, as I wasn't happy with how I did, and ended up crying the when I completed my first 30 mins of running. I NEVER thought that I'd be able to do that, and the level of fitness and accomplishment it brought me was huge. The NHS app works really well, and Sarah Milligan is now a life-long friend xD. Do it - it really is a case of if I can do it, then pretty much anyone can :)
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aussiejames101@reddit

Yes, I went from chronically sedentary to running 30-40km per week in one year and it all started with C25K. My biggest advice is to go way slower than you think you need to, especially in later weeks as the distances increase. I was pushing way too hard at first even though I was still going relatively slow, and I was getting injured and having setbacks. When I really hit the brakes I was able to complete the programme and slowly build up pace and distance. I think it I went from trying to run my kms at around 6:30 pace to 7:30/8:00. I can comfortably go much faster now but I had to be very patient.
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Due_Figure6451@reddit

I downloaded the app.
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hhfugrr3@reddit

Yep, highly recommend. I used the NHS app and Steve Cram as a coach. I'm nearly 50 and have never been a runner before. I've worked out in the gym all my life but had been slacking before I started running as I struggle to find time to get to the gym. Running, really fits in - I can take the kids to clubs etc and run while they do their thing.
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pikantnasuka@reddit

Yes. It was brilliant. I went from finding the 90 second runs challenging and exhausting to being someone who ran for half an hour. I had to repeat weeks a couple of times but the first time I completed week 5 day 3 I genuinely cried a bit. My main tip is *run slower than you think you should*.
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Historical-Buyer-634@reddit

I started c25k about 3 weeks ago but unfortunately developed a bit of shin pain which I think are shin splints, and so have stopped for about a week now (been substituting walking for 30mins on days i would have ran and the pain is slowly going away). Just make sure you run slow!!! Like reallyyyy slow as you get used to running. I learned this too late hahaha but will hopefully go back to running soon, it’s really rewarding when you finish a run ^^
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pablothewizard@reddit

Not C25K but I used Runna's new to running plan a couple of months ago. I was desperately unfit and now I'm halfway through a 10k plan, it becomes very addictive!
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ExplodingDogs82@reddit

I did it a few years ago after not regularly running for almost a decade …really helped build my stamina and willpower again - ended up back to 10K a day but have since fallen off that wagon after my knees told me to f*ck off.
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Hopeful_Screen_5522@reddit

It’s okay, you’re better off not starting running though. Source: runner
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Trentdison@reddit

I just did my first independent run after running the couch to 5k. I'm still fat, but the programme helps your running technique to help you run further. Both in terms of managing your stamina and removing those mental barriers. Definitely recommend it
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lodius@reddit

Yes I did the NHS one many years ago. It was great, I was very unfit and could barely "run" 30 seconds. It took me a while, and a few of the weeks I had to repeat before moving on, but I kept with it. Normally I'd run home from work so it was a completely separate activity to encourage me to do it more. Only thing was I never found it fun or enjoyable. Personally I preferred cycling, and found running a bit boring. Because of that once I completed it I just stopped. I really regret it now, as I'm probably back to where I was and I'd have to start all over again. So my only advice is once you "finish", keep going!!! :)
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JavaRuby2000@reddit

I did using a treadmill. I don't run regularly but, a couple of times a year I'll feel I need to have a run so I'll just bash out the couch to 5k with Sarah Millican again. I've got to the point where I've changed it up so sometimes I'll do it without the rest days and just go through the whole thing, sometimes I'll do it but, instead of the walking sections I'll just run at a lower pace (8 for walking pace and 12 for running pace on my machine). Sometimes I'll try to run the whole warm up and cooldown section to and try to get 10k into the couch to 5k time limit (Only managed 9.6). If you are asking if it works absolutely. Before I did it the first time I hadn't run since school (In 40s now) and even back then I couldn't do the full 100 meter sprint and had to walk the yearly cross country.
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vexedvi@reddit

I've tried but never made it to the end - running really hurts my knees and led to a meniscus tear. I'll have to stick with walking, swimming, cycling and weights.
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dupman1@reddit

I'd never ran in my life in Feb and now run 5k 3 times a week with longer runs chucked in. All I did to get started was religiously follow couch to 5k. It works!
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YesThereAreOthers@reddit

>Has **anyone** done couch to 5k? Yeah, loads of people.
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mancninja336@reddit

I don’t think I’d even ran for a bus for 20 years and I finished the 9 week program about 3 weeks ago. Doing a 10k in two weeks. Feel fantastic! Physical and mentally. Couch to 5k was brilliant, mate. Go for it! Do it at your own pace and reap the rewards. Good luck to ya!
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referman12@reddit

Best of luck with the 10k! Are you doing anything in particular to train for the longer distance? I finished the C25k a few weeks back too and have signed up for a 10k in Nov. At the moment, my plan is to incrementally increase my run time each week but wonder what you are doing?
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phrenologyheadbump@reddit

I am by no means an expert, but I set myself the goal of running 10k before I hit 40 (not much of a goal, I know!) and I did it! What really helped was dropping my speed. I was trying to continually run greater distances at the same speed as my 4k or 5k and was knackering myself out! By bringing the speed down by about 0.5kph, I was much more comfortable and could run for longer before getting tired (and in my case, getting sore hips). What I read was that you should mix in some shorter, faster runs at least once per week to increase your stamina for the longer ones. So do a 3k-5k at your quickest speed, alongside other longer runs that gradually increase distance by about 0.5k a week. Also make sure you eat something before 10k! I can run 5k on an empty stomach, but you need the energy for 10k. It can also help to work out what time of day you are strongest and try to train then (not always possible, I know). Good luck! Keep going, it's just as good a feeling hitting 10k as it is when you master 5!
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mancninja336@reddit

And good luck for November, you’ll smash it!
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mancninja336@reddit

That’s exactly what I did, mate. I created half a KM, then a KM, then another half and so on. And I’ve stuck with the routine of going out 3 times per week.
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jamesmayjr@reddit

That's crazy to me I did the 9 week program and couldn't run 10k a month after that
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arsenaladam92@reddit (OP)

Thank you! Would love to do a 10k but just feel that’s (literally) miles away right now.
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adreddit298@reddit

It is, at the moment. You can't move a mountain, but you can move a rock at a time. That's what C25K does, gets you there in small chunks. Don't think about trying to run 10k, just focus on the next run. The rest takes care of itself.
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colin_staples@reddit

When I started running I couldn’t do 1k without thinking I was going to literally die. My BMI was into the ā€œobeseā€ zone. I’ve now run a marathon, do several races a year, and keep breaking my PB. My BMI is ā€œnormalā€ for the first time in over 25 years. Running changed my life. I wish you the very best of luck.
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Superfluxus@reddit

You're still better than you were last week, that's objectively a win!
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mancninja336@reddit

All in good time my friend. I think you should view it as even you getting out active is a massive win! Since I finished it, I’m telling anyone who will listen how great it is and trying to encourage all who can to take it up.
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Articulated@reddit

I did it coming out of lockdown because I was fat and sad, and I got inspired by a trail running documentary I watched on YouTube. I couldn't run a mile without tweaking something in my calf, or my lungs burning from the breathing. It fucking sucked for about six weeks. Then, somehow, I found a rhythm. The time between walks started to lengthen. Then, as I neared week 12, I had gotten enough fitness that I could get my breath back while still running! I could finally do that 'have a conversation while running' thing, and I learned what Zone 2 was. 5k became 10k in a few short weeks, then a half marathon. Then I trained for a few months and did my first marathon. It took me over 5 hours, and was the hardest thing I'd ever done. My legs were like wood, I was cramping from mile 20 and I came away with the knowledge that I could have gone faster. I signed up for a trail ultra - 29 miles! And DNF'd it. The hills, man. The God damn hills. Another, a 50k. Smashed it. Two more. I'm an ultramarathoner! Since then, I've run 50 milers and a 100k, and I'm not done yet! And believe me when I say, the first six weeks of Couch to 5k are the hardest part. Psychologically, I mean. You're trying to build a habit out of a task that feels horrible every time you try it. Your brain is (very rationally) trying to steer you away from doing something deeply unpleasant. I got through it because I'm very task-oriented, so the reward of hitting the goals on the training plan did it for me. For you, it might be building a community via a run club, or a number on the scale. Eventually, I hope you get to the same place as me. Now, running *is* the reward. It's the joy I seek out.
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Lazy_Cantaloupe145@reddit

My brother did the ultra 100k, I went to watch, at 70k he went over on his ankle & wanted to quit, both of us crying our eyes out. I've had a ganglion cyst on my ACL & haven't even jogged for 2 years. I ran 20k with him to help him finish, the mind can do more than the body thinks!
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Reived@reddit

I used to run a whole bunch but lost all my fitness over 15 years or so. Had to start at the bottom again and did couch to 5k. I'm now doing a marathon in a few weeks time and have done numerous half marathons in training
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Firm_Match_8945@reddit

I’m doing it now! I’m on week 7. Starting from zero fitness. It is hard… week 4 and week 5 are the big jumps and if you can do them, you can complete it. This is my 4th attempt at it and I usually hit a wall at week 4/5. Now I’m on week 7 but I when it says to stop after 25min, I’m pushing myself beyond that and managed 30min. I am slow though. I’m hoping to work on pace once I finally hit that 5k goal! But I’m loving my improved fitness.
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Goblin_Deez_@reddit

My ex did and she lost a good deal of weight and got a lot fitter. From what I gather if you’re in to apps and programmes it can do wonders for you.
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Optimal_Collection77@reddit

I did it last January. I've now lost 16kg and am at 15% body fat. REALLY recommend it. I used to run walk, at lunchtimes in the forests so noone would see me. It was freezing but I ran in a wooly hat
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Anytimeisteatime@reddit

I know they say you lose 50% of your warmth through your head, but you should try shirts and leggings too.
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bucketofardvarks@reddit

I've done the first 4 weeks about once a year for probably 5 years in a row until 2023? Each time I then remember I hate running, it feels awful and it makes my feet hurt, and go back to aerobics and swimming for cardio. Kind of wish I did like running because it seems like a very efficient and cheap way to stay fit (how much easier can it get than 'exit the house and start') but it's really not for me
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Ciaobellabee@reddit

Ahh my own people finally! I did the c25k all the way up to the 5k run (well 30 minutes of torture) and hated every second of every run. Once I’d done that last run and realising I’d never experienced this mystical runners high I stopped.
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Professional-Art1204@reddit

pretty much zero. changed my whole attitude to fitness. I didnt keep up running after (but moderatly kept fit) and now have 30 minutes running in my legs whenever I fancy a jog.
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Sea-Acanthaceae-2526@reddit

I did it last Feb, and I don't think I'm exaggerating when I say it changed my life. I failed the very first run and a few on the way, but I kept with it and run regularly now. I've lost weight, feel healthier than ever, and have more energy. The physicality list goes on. But mentally, it's helped me so much as well. I would encourage anyone to do it and just stick with it. It's hard at first, and you will likely feel sore, but it's worth it in the end. Also, if you do it and find out you don't like it, having a better aerobic capacity will help to get into other forms of exercise such as swimming etc.
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sookietea@reddit

I did it after having a baby. My general fitness was shot to pieces and I found I couldn’t walk the length of myself without getting out of breath. Usually walk everywhere and enjoy the odd hike. Couch to 5K was brilliant for getting my fitness levels up, I did a Park Run to mark the achievement and have never run since. Running is just not my thing but having the motivation through the app and the step by step process really helped me. Absolutely recommend it even if you think running won’t be for you.
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arsenaladam92@reddit (OP)

This is what I wanted to hear! Thank you
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buddionemo@reddit

I absolutely relate with the sentiment of it changing my life. I thought I was fit and healthy but I really wasnt. I did couch to 5k back in 2018. And have since run three ultra marathons and regularly run 5 times a week. Sure, I'm not fast, but I've met some fantastic people and pushed myself to do things I didn't think I could.
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jurwell@reddit

I did it 10 years ago or so. From not being able to run 400yds I went to doing 5k 3 times a week. I dropped the habit somewhere along the line but if I want to go out and run 4 or 5k now when I feel like it, I can do so. I probably go 5 or 6 times a year now and I always enjoy it but find it hard to pick the habit up again, especially now I have a 5 month old! My favourite time to go was when I used to work nights, get home at about half 7 and go straight out on one of those really cold spring mornings, where the sun would be out and warm but there’d be a touch of frost on the ground and the air would be crisp and cold, and not many other people around.
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Own-Tutor-6984@reddit

I did it to get more fitness. Struggled running for ten seconds at the start. Was a couch potato to be fair. Helped me a lot and motivated me. This was just before 2018. Now my preffered daily distance is a morning 15k and long weekend runs go 20 to 30km. Also added other sports because of running.
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AtomicMonkeyTheFirst@reddit

I did nothing to 10k and then I bothered with a training plan and did a marathon.
View on Reddit #64820576

No-Fan2270@reddit

I’ve not done the program but followed a similar process - running is hard at first but when you perceive the rewards are amazing. Running has helped me build my cardio following weight loss and keep it off whilst improving my mental health and overall wellbeing. Once you get through the initial first months it’s onwards and upwards to a better you. Signing up to a race will give you a target and goal which you only want to build upon and improve.
View on Reddit #64817396

OneCatch@reddit

Currently working through the latter stages of it, having previously not done any structured strenuous exercise for about 10 years. First couple of weeks were roughest for me; it gets easier over time.
View on Reddit #64817261

adreddit298@reddit

Yes, and just started it again after being lazy for 12 months. It works, but you have to stick with it and work through the initial pain that comes with running after having never run before. It's a great framework, but it still requires commitment from you.
View on Reddit #64815380

mypaperthoughts@reddit

Yes! I did from a minimal level of fitness, and also for getting back to running after an extended break - it avoids me getting shin splints after an extended break. Some things to note: 1. At the beginning, until you work up your stamina, running sucks and can be very difficult. Stick to it. 2. There might be a day that you "fail" - that's completely fine, just repeat the week. 3. Don't expect to run 5k by the end of it - some of us need more than 30 minutes to complete a 5k. 4. Make it fun - you can use an app to guide you (I use the NHS one), and in between you can listen to music or podcasts. Pretty sure the Nike running app does a version, and there is the "zombie run" app for a bit of fun. All in all, C25K is a great, proven tool to get you into fitness. And running is great for both zoning out and challenging yourself - you basically see improvement every week, especially at the beginning. Very rewarding.
View on Reddit #64814598

Spike_Milligoon@reddit

Yrs, when my wife took the old sofa to the tip and i realised my wallet had fallen behind one of its cushions.
View on Reddit #64813687

GradePuzzleheaded989@reddit

Yeah did it with my dad in quarintine
View on Reddit #64812101

geeered@reddit

I'd bought some running trainers like 4 years before, but most I'd run was maybe just over a mile all downhill, to meet a friend for a dog walk and was running (sic) late. Had my dog and looking after a friend's dog, I was sitting on the couch thought "I wonder if I can run 5k?" Ran 2.5k up the canal and the same back. The answer was 'yes', it seems. I did cycle a fair bit for getting around. Since then have finished a couple of 50k trail events (not all running). Can normally do around half a marathon solid running, more than that and I'll need some breaks or keeping a good bit slower pace. Mostly like going out with a running club or with friends - I've got to the point that 13 miles at a moderate pace doesn't feel a massive struggle, so can have a chat and admire the scenery while doing it
View on Reddit #64811930

Junothe3rd@reddit

I did it last year as part of my weight loss journey where I've lost 12 stone (168 pounds). I'm doing my first ever 10k race on Sunday, and I'm doing 2 half marathons later on in the year. I'm aiming to raise money for the air ambulance after they saved my partner's life a few months ago
View on Reddit #64811868

HargoJ@reddit

Dropped a load of weight during first lockdown so started c25k late 2020. Had played tennis a few times with mates for a few years before so wasn't completely sedentary. Did manchester marathon 2023 and 4 weeks now til the high peak 40 so definitely caught the bug!
View on Reddit #64811839

colin_staples@reddit

I have been running for over a decade,but some colleagues have done it and said it’s fantastic.
View on Reddit #64811830

redryn@reddit

No, but after reading through all of the replies, I've downloaded the app and will start on Sunday! I've been needing to improve my fitness and lose a bit of weight. I've not run in 15+ years other than short treadmill sessions at the gym pre-covid and have not done much exercise since then. Hopefully, it'll help set a good exercise pattern going forward.
View on Reddit #64799048

Glittering-Sink9930@reddit

> and will start on Sunday! This is the first step to failure. Start now.
View on Reddit #64809602

imcalledaids@reddit

It’s 11pm lad, he can wait until Sunday
View on Reddit #64811747

helloiamrob1@reddit

Good for you - enjoy! I was basically the same when I did it during Covid. Just finished it this week for the fourth time (because I have an annoying habit of completing it, then getting to October/November-ish each year and... stopping šŸ˜…).
View on Reddit #64801818

JBH-JustBeingHonest@reddit

As a regular runner at a running club and someone who has helped out on our C25K programme. Don’t be disheartened if you ever fail a run or miss one. Keep at it and remember progress isn’t linear straight path.
View on Reddit #64801441

arsenaladam92@reddit (OP)

Good luck! I’ve done the same!
View on Reddit #64799087

brilliantinemortal@reddit

I'm doing it now for the first time ever, have just finished week 7. I'm finding it incredible - I was very much a non-runner (prefer swimming as easier on the joints!) and hadn't really run in any way since school. Not sedentary, walked lots, but overweight and hated running. I was really apprehensive about it. Every week, I'd look at the run/s coming up and think no WAY I can do that. But I haven't missed a single run, I haven't stopped or cheated midway through, I've pushed through and finished every single time when I thought I couldn't. This week was 25 minute runs with no breaks - seven weeks ago I would have laughed at you. Whatever science is behind the programme works, it has genuinely built me up week-by-week to get to a point I never thought possible in my middle age. It makes you believe in yourself and has also made clear for me how many of the barriers are mental, not physical. And most shockingly I'm enjoying running, and I look forward to the runs. It's an actual miracle.
View on Reddit #64811727

Dizzy_Association315@reddit

Well I've been known to do it if my card declines 😬 I tend to check my bank on payday and then just kind of hope for the best after that... 😭 (I should probably just set up a regular transfer from my savings tbh)
View on Reddit #64811710

Gauntlets28@reddit

In the process of it. It's really good. Every step up is a bit of a challenge, but by the end of the week I usually feel like ive started to get comfortable with that level of exertion. I've just started week 5 of 9.
View on Reddit #64811485

0neEggyB0i@reddit

I started couch to 5k a little bit over a year ago, I was overweight and wanted to exercise but couldn’t stick with the gym and felt I was too unfit to try/enjoy other forms of exercise. I’ve now completed several 10k races, got into open water swimming and done an aquathlon, am training for a half marathon in a couple months and I’ve now started kickboxing because I feel I have the fitness to do it Running / exercise has transformed my physical health and my mental health. A few years ago I was sectioned and this year has probably been one of the most stable and happiest of my life and I honestly put that down to my lifestyle changes and exercise
View on Reddit #64811228

iBimpy@reddit

I did it from couch potato level. Only slightly overweight but completely inactive for over 10 years It wasn't particularly difficult other than getting the motivation to actually go out and do it. I did stop after I done the 5k about 5 or 6 times though, as I realised running is really not for me (flat feet and shin splints)
View on Reddit #64811226

Willeth@reddit

I had absolutely no experience with exercise when I started it. I just loaded up the first week from the podcast, tried to find my pace, and went as long as I could. My only goal was to do as long, or longer, as my last session. I'm nowhere near being able to do a 5k two years on. But I am much, much more able to run, being able to do that first week's program every time I do - my struggle now is much more about staying engaged and not getting bored during. The main thing I've noticed is that I'm able to run much more easily day-to-day. I run up stairs, I run for trains, I can race the kids in my family around a bit. Before this I never would have considered it; now I don't even notice I've done it until afterwards. The main thing that's been instrumental in keeping it up is having a gym buddy and forcing the habit. I go two or three times a week - without that pull I would never do it off my own back. It's not so much that going together is motivating, it's more that I find if I make an appointment, I can keep it.
View on Reddit #64794645

Glittering-Sink9930@reddit

>I just loaded up the first week from the podcast, tried to find my pace, and went as long as I could. My only goal was to do as long, or longer, as my last session. It sounds like you didn't actually follow the program?
View on Reddit #64809655

Willeth@reddit

I loaded it up, I did it until I had to stop, and then next time, I did the same for longer. If that's "not following the program", oh well.
View on Reddit #64810798

green-chartreuse@reddit

I get why it’s called Couch to 5k, but it’s couch to 30 minutes really. It can be so disheartening to feel like a failure at the end of the programme even though going from no running to half an hour in that time (or whatever you get to if not quite that) is such an achievement! I’m off my running at the moment but confident I could get through the programme again without issue having done it before, but I’m not sure I’ll ever get a sub 30min 5k. I’m not that young anymore and was always a slower runner.
View on Reddit #64804576

Ace_Of_Spades_2911@reddit

I did the NHS Couch to 5K 2 years ago. I went from being out of breath running down the street to running a half marathon under 2 hours this year! I've done various 10K races along the way as well. I'm now training for a marathon next year. I am also part of a running club now and it's fun to train with others as we can hold each other accountable. The couch to 5k programme is amazing. Stick with the programme and you may catch the running bug!
View on Reddit #64809933

Dizzy_Association315@reddit

Once And then I ran the 5k race for life 😁 ,and I did somehow manage to run for most of it(which considering I was much heavier back then-about 19st I felt quite good about).
View on Reddit #64809896

bilbosfrodo@reddit

Did it about 16 months ago. I hated the first week. And I mean hated. I wanted to stop. But I kept going. Second week It was ok. The third week running was all I ever thought about. Im now running 30k a week. No races or anything. I just love running. Stick with it. It's probably the best beginner running program out there.
View on Reddit #64809805

lockedown187@reddit

Yes. Wasn’t the unfittest but didn’t hate the idea. Took about10 attempts then cracked the 30mins. Never done it since.
View on Reddit #64809331

WeWereInfinite@reddit

I did it. I had literally never done any exercise outside of P.E. classes at school, but at the time I was unemployed and depressed so wanted to try something to feel better about myself. That was around 10 years ago and I've gone running multiple times every week since then. Managed to get up to 13 miles each run at one point, although my distance has dropped since I moved to a less run-friendly area.
View on Reddit #64808320

FatManNoPlan@reddit

I started in October last year, finished in Feb I think? I’m not particularly fast, but I can just go once I find my rhythm. I’ve got my Parkrun time down to a pace I’m happy with now, but there’s always room for improvement. Would like to consistently get under 30 minutes, and I’m fairly close on my home course. I’ve done multiple 10k races, 1 half marathon, trail runs, and last weekend I did a Tough Mudder for the first time. I’ve also lost weight, I’m sleeping better and generally feel a lot better in my own skin. Only issue I’ve got, is I keep buying running stuff!
View on Reddit #64807978

junkfunk39@reddit

It both saved and changed my life. I've always wanted to be able to run but any time I'd try I'd run a minute or two and be out of breath. Figured I just couldn't run. Was in the midst of a nasty bout of depression last year and one day, laying in bed staring at the ceiling wishing for the day to end, I suddenly got the urge to download c25k and went out and started it. I ran my first 5k 'race' in September last year. First 10k in January this year. Have since done another 5 &10k, another 10k booked for September and my first Half marathon in October. I've become a runner. I've run on holiday, with my brother and sister in law and going to do the half with my best friend. My only regret is not doing c25k sooner. It's the perfect introduction to running and for me, taught me 'how' to run. Enjoy!
View on Reddit #64807923

BaldPleaser@reddit

I’ve done it walking around Heaton Park 2-3 laps.
View on Reddit #64807660

thecuriousiguana@reddit

It's fantastic. Don't be afraid to repeat runs or weeks, lots of people do particularly at week 4. I had to do a couple a second time then it was plain sailing and I had no issues. Also remember that it's time-based not distance based. The idea is to get you fit enough to run at a steady speed, whatever that speed is, for 30 minutes. For most people that allows 5k, for some it'll be a bit less. Once you can run steadily for 30 mins, no reason why you can't then slowly increase either the time or your speed if you find you're not quite there. There's a lovely community at r/c25k to support you too
View on Reddit #64795196

Intelligent_Put_3606@reddit

When I completed the Couch to 5k, the 5k took 55 minutes (aged 60).
View on Reddit #64806761

Intelligent_Put_3606@reddit

I did it in 2015 (aged 60) - was always very slow - ran on and off for about six years, however never got beyond about 7k. After overheating in a race in 2021 and nearly passing out, I haven't run since.
View on Reddit #64806646

AhhGingerKids2@reddit

I did Zombie couch to 5k, and I’ve done it twice since to get back into it after each kid. I don’t find running too bad physically but I do find it quite boring. It’s just so good for getting fitness levels up quickly to do other exercises better.
View on Reddit #64806547

lloyd096@reddit

Tried my first run around 3 months ago, I did 5k in under 30mins without stopping. Thats without running for 10 years, asthmatic and smoked since I was 16
View on Reddit #64806537

GreenSky555@reddit

I did C25K starting 5 months ago having never run before. This month, I've run a 23 minute 5k, a 48 minute 10k, and am running a half marathon in four weeks where I'd be surprised if I don't achieve sub 2hrs. I'm an ordinary adult without natural physical prowess of any description and 5 months ago these things would have been unthinkable. There is no doubt that C25K was the biggest factor in making this happen. It's truly special and a remarkable thing to have free access to. It just takes a bit of determination and commitment. Good luck to you!
View on Reddit #64806205

CraigTheBrewer12@reddit

I started from absolutely zero running ability and at my worst fitness level. I found it great, the gradual introduction to longer and longer running distances is really good, and you get a nice feeling of accomplishment. Having Sarah Millican encourage me along was fantastic, (the geordie accent is strangely suited to encouragement or sympathy I feel). I never finished it and will likely start again soon.
View on Reddit #64806027

JamandMarma@reddit

Gave up the first time I tried it. Did it a second time whilst very overweight and out of shape and loved it and kept it up for well over a year. Ran every day of my pregnancy up to 6 months and was generally a lot healthier than people a lot smaller than me. I’m now just getting back into it after having had my son last year. And annoyed at myself for putting it off for so long. It’s the quickest way to clear my brain. It’s an easy way to carve fitness into your day and literally every single fitness metric measurable went up for me since I started. My cardio has always been horrendous and it’s really helped. It sounds cheesy but there’s so few opportunities in day to day life to push ourselves and having been the fat kid at school I never wanted to embarrass myself by trying. I feel so proud of myself after every run and importantly I feel proud every time I want to quit but persevere or I improve my time or distance or just being proud I got up and went at 8pm when I wanted to watch tv and eat crisps. It is one of the most rewarding things to have in my routine and all of the small of the decisions you make along the way add to that.
View on Reddit #64805702

Plumb121@reddit

Kind of. I did the couch to local pub, which is 1k and, blowing my own horn, I do it every Friday.
View on Reddit #64805382

cadburyshero@reddit

Multiple times. I’ve done it from 0 fitness ability and from decent fitness. I’ve come back to it starting from week 5 just for some handholding whilst I get back into running after pregnancy & a miscarriage. After doing it fully the time before this current one, I’ve been doing regular parkruns for two years so definitely kept it up.
View on Reddit #64794571

Superfluxus@reddit

Condolences on the miscarriage, best of luck with picking it back up! šŸ™šŸ’Ŗ
View on Reddit #64804606

Glittering_Copy8907@reddit

Yes, it's an excellent course. I went from absolute zero, to 5km. Then over the years became a very enthusiastic mid/long distance runner.
View on Reddit #64804392

SuperAshenOne@reddit

First time hearing about it, but now I want to try it! I'm not, by any means, overweight nor I have knee pain, but have always worried about the impact of running on your knees. Has anyone faced issues with their knees when running such distances so frequently?
View on Reddit #64804279

PudWud-92_@reddit

I did it. When I started I couldn’t even run for one minute. Now I run 5km before work 3 times a week just to clear my head. I feel miles better mentally and physically and it also drove me to start going to the gym. I’d already started to change my diet to lose weight (lost 3.5 stone now) but this exercise is really what’s made me feel better. It’s also a great sense of accomplishment when you see yourself getting better each week.
View on Reddit #64804268

StarlingFlight7@reddit

I finished the program just over 2 weeks ago. I’ve been strength training since the beginning of the year but outside of some sporadic swimming my cardio was seriously lacking.Ā  My advice would be to go slow. It should be more of a jog than a run while you’re building up your endurance. I had started couch25k a few times prior to this and every time I quit it was because I was trying to go too fast.Ā  Now, I’ve finished, I’m still running three times a week and working on getting my 5k time below 30 mins (current PB is 32:04).Ā  I can’t overstate how much healthier and more energetic I feel since taking up running!Ā 
View on Reddit #64804111

Reasonable_Apple9382@reddit

I'm currently doing it. I started it before but failed. This is the first time I've made it to week 6. I'm starting week 7 tomorrow, doing my best to stick with it now and maximize the good weather while it lasts. It's honestly such a great program.
View on Reddit #64804010

overachiever@reddit

Just completed it. I'm overweight and had zero fitness so if I can do it then anyone can. Just want to call out that whilst it's called C25k, it's really about running non-stop for 30mins straight. I was struggling in the initial weeks because I tried keeping to a pace of 6min/km. Slowing down to 6:40 min/km helped massively. Next goal for me is to try upping that pace and get to 5k in 30 mins.
View on Reddit #64803862

TeamOfPups@reddit

Yes I did it. I used to swim regularly but I couldn't run for five minutes. I followed the course exactly. Ran 5k continuously in week 8 and completed the 9 weeks on time. It worked very well. I HATED every single minute and haven't kept it up.
View on Reddit #64803808

-Po-Tay-Toes-@reddit

I've gone from the couch to go get 5k calories from the fridge if that counts.
View on Reddit #64803733

gogginsbulldog1979@reddit

I did it from zero running ability also. I found myself becoming obsessed with running and I ended up doing at least 10k per day, so 5k was a piece of piss after three or four months.
View on Reddit #64803390

cannontd@reddit

Was a couch potato and hadn’t ran a total of 5km in my entire life and then could after the end of the course. Have ran half marathons, done about 200km in a month been running 6 years. Have not done a lot of running recently but have transition to the gym so overall it kickstarted me going from fat and useless to being in the best shape of my life.
View on Reddit #64803213

Mr_Bruce_Duce@reddit

It’s brilliant. I was around 18 stone and started it and also changed my diet. Managed to lose 3 stone by the time the 8 weeks were up. I managed to get to the stage where I could do 14 miles in about 2 hours. It’s really good. All I’d say though, is try and set yourself a goal once you’ve completed it. Once I had done it, I kind of just slipped back into my old ways and put it all back on. Then randomly at work they started a weight loss club where everyone chucked in Ā£20 and whoever lost the most won it - I was motivated again so did it all over again. Won the money but then just stopped again. I’m about to start it again next week!
View on Reddit #64802925

Big_barney@reddit

I have, it changed my life. I started on 1st January 2020 having never run a mile (not a new years resolution, purely chance). Last year I completed my first full Ironman and I’m doing another this year. I credit C25K for starting this journey!
View on Reddit #64802760

fringe_123@reddit

I completed it with zero experience and am doing a half marathon in 2 weeks time.
View on Reddit #64802639

Efficient-Gas7209@reddit

All I see are the same culprits repeating w1 r1 in my friendship group šŸ˜…
View on Reddit #64802474

Greggy398@reddit

Had never ran before and by the end of the program I ran for 30mins. No repeated sessions. In terms of fitness I was 5ft 10 and about 16 stone, so nowhere near lite. I did B210K straight after.
View on Reddit #64802430

sohni112@reddit

My husband did it last summer! He played sports in his youth, but aside from that, he hasn't been a regular exerciser. He started from the beginning, and by the end of summer got quite far, but had to stop because of an ankle injury. He enjoyed it a lot, and it changed his life. He lost over 40lbs and became quite lean, and even though he hasn't been able to get back into it (because of life things), he has been able to maintain his weight and diet, which has been amazing. Definitely worth it!
View on Reddit #64802409

djt21081990@reddit

I've just started couch to 5k and my fitness was non-existent beforehand. I've just started Week 4. I never believed it when people talked about the 'runner's high' but I get it, don't think I'll go back to not running now!
View on Reddit #64802296

helloiamrob1@reddit

It's excellent, I'd hugely recommend it to anyone. I found myself getting really worn out for the first few weeks, and then realised you can just slow it down as much as you need. (In fact, slowing it down until I actively felt a bit self-conscious about it is when everything started clicking into place. But you also start to notice that almost nobody who's out for a run is actually, like, *sprinting*. And it all just went from there.) Good luck!
View on Reddit #64801990

BrieflyVerbose@reddit

I did it during lockdown, it was too easy for me to begin with so I skipped the first week or so. Actually, if I remember correctly I don't think I skipped it at all, I just did a longer run than it told me to because I felt that I had made the effort to get up and get out I might as well do some proper exercise rather than what it was suggesting to me. To be perfectly honest I ditched it halfway through or so as progress was too slow for me and I moved over to using training programmes via my Garmin. I felt I wasn't running far enough, quick enough via the couch to 5k. I assume I was too advanced for it despite not being very fit when I began. I trained MMA but cardio specific exercises weren't my thing and I thought couch to 5k would be perfect for me, but it actually wasn't really.enough.
View on Reddit #64801381

_manicpixiedreamgirl@reddit

I’m F32 and I did it up to week 7 during Covid lockdown. I’m overweight, not super fit so was going from nothing and I managed to run 2.3km without stopping which I’m super proud of. Only reason I stopped is because I went back to work and could no longer find time (I always ran in the early morning in the woods. Nice and peaceful and only the odd dog walker to see me!)
View on Reddit #64800955

cankennykencan@reddit

There is a whole sub Reddit on couch to 5k. Take a look mate
View on Reddit #64800892

Ok_Resident3556@reddit

I did it this spring. I’m really glad it did, it felt like a big achievement and I can see such a difference to my health. I’m probably an extreme case. To say my fitness levels were poor is an understatement. I hadn’t run since I was made to in PE at school, I was obese, and I’d had to have a major surgery in November to remove a substantial amount of my liver (all the bits with cancer) which wiped me out and I had to build myself back up to even walk for more than 5 minutes. Come spring (I think it was probably April), id got back to about as I was prior to the surgery but I figured ā€œwhy stop nowā€ so thought I’d push to start running. Started it, failed the first run because I couldn’t jog for the 1 minute intervals. I ran 100km (plus a bit because I hit the target of 100km before the end of the month but carried on with the running 3x a week routine I’d established) during July to raise money for Cancer Research. I still run 3x a week, usually around 5km, including weekly parkrun on a Saturday morning (at which my times are still very mediocre, but steadily improving). I recently entered the healthy weight range by BMI scale (yes I was dieting as well as running). Still seem to have the doctors playing whackamole with the cancer (it looks like it might be coming back, so I’m probably soon going to get wiped out by another major surgery, this time to completely remove my arsehole) but I’m still in much better health than I was a year ago.
View on Reddit #64800729

Snoopy2010uk@reddit

I started it back in March and finished it 12 weeks later. I set myself the target of doing a 5k parkrun before my birthday and have managed to do 3 now, and I'm doing my 4th tomorrow on my birthday. This time last year, I could barely run to the end of the street.
View on Reddit #64800683

WhiskyMatelot@reddit

I did it to get me started when I decided a life ambition was to complete the London Marathon. I say ā€˜complete’ not ā€˜run’ šŸ˜‚šŸ˜‚ But the C25K was absolutely invaluable. Went from utter potato to marathon in 18 months.
View on Reddit #64800187

SDW740@reddit

I’ve done it a few times. On it again now, it can be quite addictive. It’s worth investing in some running socks to help prevent / reduce blisters. If you get really into it, some running shoes too.
View on Reddit #64800134

whyamihere189@reddit

I started it this week, and my shins are killing me
View on Reddit #64800052

steelegbr@reddit

Done it a couple of times and relapsed every time. In short, running if you’re considerably overweight can be less than fun and it’s far more enjoyable when you’re a bit more svelte. Kept up the walking though!
View on Reddit #64800021

Plus_Mirror_4917@reddit

I did it lockdown, loved it and started on the 10k one but ended up getting two chest infections on the trot and gave it all up as it was just too painful to run with a bad chest. I'm a couple of stone lighter now and have been tempted to start it again when I move next month!
View on Reddit #64799794

NotBaldwin@reddit

Did it from zero running ability 5 years ago after recovering from leukaemia. I was at the level of fitness that I was walking 10k steps a day on average easily, but wasn't doing any proper cardio, or gym activities. I found it very useful as the problem I had always had with running was that I always felt out of breath and that it was just too hard after a few minutes of it, so the slow build up with regular intervals was such that I could manage it and build up fitness. I did find that the last few weeks of the program were progressing too quickly for me - I'd sort of plateued at not being able to run for more than 10 mins at a time without a rest. So what I did was I ditched the program and did some sessions of for 10 mins 4-5 times with walking rests, and then built up to running as long as I could, followed by a walking rest and repeating. I was probably doing 6k-7k over the entire activity before I could then just run a 5k without any walking rests in it's entirety. I think my first 5k pace was about 7:30 minutes Kms, which was slow, but this just gradually increased as I kept running up. Now this year I'm aiming to do 1000km over the course of the entire year - I'm a little behind as I've had a first child which has taken a lot of my time up, but I should be able to catch up again and get it done. I generally try to stick to heart rate zone 2 in my runs now (I'm quite prone to injury otherwise as I'm still on lots of meds with side effects), and usually try to run 8-10ks rather than 5ks, and I'm generally averaging 6:15 a km on these easy runs. It was probably about 3-4 months after doing couch to 5k that my lungs stopped being the limiting factor and started being my legs, as I just always felt out of breath. It was also then that I realised that I much preferred running at an easier pace than constantly trying to run faster times. I say to people, use couch to 5k as a base, but don't feel you have to stick rigidly to it unless that structure helps you. Running as far as you can until you have to take a walking break, and repeating this for as long as you can for a 20-40 minute session 2-4 times a week will massively increase your fitness and running ability.
View on Reddit #64799594

midnightrambler91@reddit

Partner did it and it really worked for her! She runs pretty regularly now, and it deffo gave her the confidence she needed to get into it.
View on Reddit #64799482

Keycuk@reddit

I did it in 2019 and carried on to do a half marathon in 2020, I had to stop running due to illness and injury but ive just started again with c25k. One bit of advice I can give you is, properly fitted proper running shoes will help in the long run (pun intended) don't just use whatever old trainers you've got laying around. Go to a proper running shop and get fitted and then look online for last years model of what they recommend.
View on Reddit #64799276

ChickinNuggit@reddit

Will always suggest it to anyone that wants to get healthier. I used it to start running back in 2017 and did my first marathon in 2020. After a long few months off running I used it to get back into it and whilst not at my previous level I’m able to run 15kms without stopping. The only gripe I have with it is that Michael Johnson is no longer a coach and he was great when I first started. Go for it, repeat runs, repeat weeks, go back if you feel you need to. You can take 9 weeks or 9 months. Its great.
View on Reddit #64799174

unemployabler@reddit

I did couch to 5k 8 years ago. When is started I was 35 and couldn’t run 30 seconds without stopping to puke into a bush. Running was something that other people did. I persevered and within 6 months had done several 10ks and within a few years of starting I ran the London Marathon. Best decision I ever made. I am so much fitter. I joined a running club and made friends. I still run 3-4 times a week - more for my mental wellbeing than for physical health nowadays.
View on Reddit #64799101

ZekkPacus@reddit

Finished it recently alongside some other fitness bits. When I started, my fitness was poor, I hadn't seriously exercised in over a decade. I'd lost a lot of weight (from 22st 12 down to about 15) and wanted to start working on my general fitness. The first couple of weeks weren't too bad, I found weeks 7-9 a bit of a struggle but I completed it and now I try and run at least a 5k twice a week. I'm now capable of a below 30min 5k and I'm ramping up to taking on a 10k and eventually a HM next year. It really is a well designed program and I can't recommend it enough. I tried a few of the coaches on the NHS app, eventually I settled on Steve Cram as he had a good mix of encouraging and calming in his voice. Remember the cardinal rule of running, the only person you're competing with is yourself. Don't be discouraged if you fail a run, because the program is designed to ramp you up so even if you fail, chances are it's still the most you've run at that point. Probably the hardest part of it is finding a sustainable pace - it's about running for longer periods of time, not running faster. Speed comes later.
View on Reddit #64799059

BusterMachineDixNeuf@reddit

I started last July, finished it in October. I’ve kept it up since, I now run at least one 10k and 2 5ks a week and I’ve gone from running my first 10k in a touch under 35 minutes to a running my last in a little under 26 minutes. I even completed a few 15ks earlier this year and only stopped because I was struggling to find the time around work. I’m now considerably fitter all round, running has helped me lose a great deal of weight and I generally just feel a lot better day to day. Prior to starting this I hardly did any exercise and struggled to handle a flight of stairs. Tomorrow I’m planning on sprinting up a hill 6 times before breakfast.
View on Reddit #64798376

sjw_7@reddit

I did it a few years ago and it was brilliant. Couldnt run at first but it builds up nice and slowly and you will be surprised at how much progress you will make. Every time you get to a new week it does seem harder at first but you realise that you can do it so keep pushing. I am going to do it again as i have completely regressed and want to get back to a better level of fitness again.
View on Reddit #64798302

dottymouse@reddit

I'm doing a couch to 5k group with some other girls in the village, with a running coach. It's been great because it's taken the pressure off keeping up with the app. I'm currently way off piste compared to the actual plan, but it's working for me and I'm now running 20 mins in a session (in batches of 5 mins with 2 min walk break). When I started at the beginning of July I struggled running for a minute. I say running... It's more of a shuffle, but it works. Signed up to do a charity 5k in September so there's a bit of pressure but I don't care if I have to walk a bit of it. I'm currently looking like I'll be finishing under 45 mins so I'm happy.
View on Reddit #64798029

REidson89@reddit

I did it earlier this year and I had no experience before that. I really enjoyed pushing myself and having the goal of completion. I also found that if ever I really didn't want to do it or was in a bad mood it would always make me feel better. So good for my brain. My problem is I didn't carry on after I completed it even though I had every intention to. Im thinking of starting again from scratch in the autumn. I'd definitely recommend it!
View on Reddit #64798000

TheRiddlerTHFC@reddit

Yes. Completed it from almost zero fitness. Kept it up for a while, finally breaking the 25 mins at a park run, and running 15k. Sadly my knees make it impossible to run anymore
View on Reddit #64797839

peaceandplantlover@reddit

Does anyone have advice on doing this if you live in a hot environment? Where i live its very hot year round. Heat makes me really tired so i wont be able to perform as well
View on Reddit #64797311

helpnxt@reddit

Had a couple people do it in Covid and at least one injured themselves and the doctors did say they saw an increase in injuries from people pushing it too much so do it but be sure to rest as well
View on Reddit #64796945

gee1471@reddit

Yes. About 2 years ago and i now run 4 days a week. I haven't become a marathon runner or anything like that but it's certainly improved my mental health and sleep.
View on Reddit #64796509

Scared-Room-9962@reddit

I did it. It's fine, a good little program. I had better and quicker results just running as long as I could, twice a week though. Set a 3 mile circuit and just ran it till I could. Was quicker progress than C25K.
View on Reddit #64795794

AccomplishedQuail770@reddit

Are you by any chance on the younger side of life? Or in decent shape already? I managed to damage my knee a wee bit (all fine now!) when I used that approach to begin with.
View on Reddit #64796295

Scared-Room-9962@reddit

I was about 33 when I did it. I'd signed up to do Tough Mudder with work. At that point in my life I'd not ran since I was at school and had quit smoking about 2 years prior. I wasn't particularly athetlic at the time.
View on Reddit #64796473

Thundercats1803@reddit

My dad used it and just ran his first 5km ever in Greenwhich park ( uk). Its an insanely good app. He has diabetes and was told he needed to get his health sorted. He genuinely last ran when he was in his teens and hadn't since now into his late 50s. He followed the app programme, and honestly, it changed his and our lives. If I could shake the creators hands I would - if you had to make a list of the most positive impact applications in the world, id put this near top. The apps free, has such a great linear progression, and best of all is easily accessible and easy to follow regardless who you are. Sometimes the best way to try something new is to just do it and not overthink. This app is one that will reward you with a much better lifestyle if you choose to commit to it.
View on Reddit #64795287

arsenaladam92@reddit (OP)

Definitely in my own head about the fear of feeling like a prat at not being able to do it! So thank you, that is good advice and great to hear. The hardest step is the first one and all that (doubt I’ll be saying that 3k in!)
View on Reddit #64795610

AccomplishedQuail770@reddit

u/arsenaladam92 Just try it! If it fails, try again. No one is going to laugh at you for trying to improve your health and even if you fail a single run, the next time you should notice you will either succeed or be closer to success. It starts out easy enough, give it a go! I am rooting for you!
View on Reddit #64796397

Voodoopulse@reddit

Went from c25k to Ironman in 2 years, first minute of the first session i was dying, be consistent and you'll get there
View on Reddit #64796330

nra43vr@reddit

Yes. Twice during good old lock down. Nothing else to do. Went from no running experience and hating anything other than a brisk walk to 5km in 26minutes. Never ran since.
View on Reddit #64796171

Snave96@reddit

Started couch to 5K from nothing in September last year in order to run a marathon in May. It worked and I have kept up the running since then, plan to run another one next year.
View on Reddit #64795691

DimiRPG@reddit

It worked well for me. I was a beginner in cardio/running. I now run at least 30 minutes non-stop (before my weight-lifting session).
View on Reddit #64795432

Chamerlee@reddit

I’ve always hated running. Decided to sign up to the great north run. I did couch to 5k to start with but with bad running shoes and not really seeing much progress I stopped a lot. Because I had a goal I chose to subscribe to runna instead. Still can’t run a 5k but I can run/walk 16k now šŸ˜…
View on Reddit #64795385

aSneakyBagel@reddit

I finished it a few months ago and now run 5k a few times a week. Biggest piece of advice would be to go slowly, there are a few tough weeks but you can redo runs as many times as you. I now love going for runs and feel so much better for it!
View on Reddit #64795293

n8te85@reddit

I haven't done C25K, but I did a similar plan on Runna (New to Running plan) which is one of their free plans. I went from zero running (struggling to run a minute) to running my first 5k in 8 weeks. I'm now doing one of their paid 5k improvement plans. One of the things which helped keep me motivated was the integration with my watch (Garmin) and also connecting the app with my Google calendar so that I had a clear structured schedule. The only real advice I can give is to keep your pace slow. The so called "conversational" pace might be slower than you realise. I would say at this stage it's more time on your feet rather than worrying about speed. All in all I'm enjoying it. The best thing you can do is just get out there and give it a go.
View on Reddit #64795278

Purple-Oil-9985@reddit

Yes it’s brilliant. I couldn’t run for more than 15-20 seconds when I started. I thought I was going to faint after the first ever couch to 5k session šŸ˜‚. It’s very good, I chose Jo Wiley’s voice lol she seemed so genuine to me in encouraging me. Made a good playlist and through the weeks I really went for it. I became an accomplished runner as a result, I highly recommend it.
View on Reddit #64795102

-whichwayisup@reddit

My wife did, now leads running group sessions, does half and full marathons.
View on Reddit #64794942

BusyBeeBridgette@reddit

You mean 5k steps a day? When I went to quit smoking I was over weight, unfit, and all that. I went from couch to 10k steps a day, double time, purely to help keep temptation away. I still do 10k steps a day a year later and smoke free, too. My weight has leveled that I am a decent weight for my height and I feel great. It was a pain, at first, due to being unfit. But I did 5k in the morning and 5k in the evening which amounts to 4 laps of the local lake a day. The first week was the worst. But once the muscles stop screaming and start working again then it gets easier and easier. I can breath deeply again. The only downside of giving up smoking and becoming healthy, sadly, is the sense of smell returns. There are some smells I could do with out experiencing on the regular lol
View on Reddit #64794676

oshatokujah@reddit

Couch to 5k is from couch potato to running a 5k
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BusyBeeBridgette@reddit

oh right, fair enough.
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clbbcrg@reddit

I’ve tht the first bit nailed
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Smashcannons@reddit

Yep, didn't make any money, let alone 5k. Just my fat ass on the couch, broke.
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ChrisRandR@reddit

Loads of people have, yeah.
View on Reddit #64794184

arsenaladam92@reddit (OP)

Thank you, question answered!
View on Reddit #64794212

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