C25K - questions for people who have graduated

[C25KDropOut]

Recently restarted C25K for what feels like the 100th time, back on week 3, but have never successfully got to run 3 in week 5 . Starting to think it's impossible (for me anyway). But then seeing as it's so popular, it must work for most people, right?

Just some questions for people who have managed to complete it:

1. Did you stick to the programme without giving up at any point?
2. Did you repeat any weeks? If so, which ones?
3. Did you carry on running after graduating?

1. Yes, I ended up really unwell, unrelated to running so I had to stop at week 6 a year ago. During recovery I did weeks 3 and 4 then 5 over and over on a treadmill just to keep moving (over about 6 or 8 weeks). I found week 4 reassuring and just redoing them helped me feel like I was doing something. And I got fit.
2. I joined a group and started at run 12 months later and enjoyed the group atmosphere even though it was socially distanced and I didn't know anyone.
3. 4 months later running 3 or 4 times a week including gearing up for my first half, I can't say I like actual running but I love the me time.

Good runners, good sports bra and a podcast help. Good luck. If I can do this, anyone can.

1. yes although i did it all on the treadmill before i even ventured outside
2. No but I was already quite fit and a several times a week gym goer
3. Yes, have since gone on to complete several marathons and a couple of ultra marathons. I've also gone back to c25k sessions a couple of times after illness and injury, I don't always follow the full plan from scratch but use the run/walk intervals as a way to build back up gradually.

I agree with @Mrsmchammer about having company though, I'm not great at going out for a run from home on my own (even after 12 months of lockdown!), the social side of the club and parkrun is what really makes me put on my trainers. Have you got a friend or family member who could help get you started?

1. Yes just kept ploughing on.
2. I actually upped the runs so I did x4 of some weeks so I felt confident I could do it.
3. YES! I’ve done 10k now and try and run x4 a week, going to go for a half this year!

I’m a very overweight, ex smoker, 30 something for perspective.
If you can’t carry on at the speed you’re running just run slower, sometimes I’m really slow if I’m tired, but I’m out and running.

I definitely agree with the running slower. Getting the right pace is hard. Having company helps you pace but if you are out on your own a podcast is the best tip for pacing (I got from MN too), I play music when I want to go faster.

1 - didn’t ever give up, as awful it was at times. Just. Keep. Going. No matter how slow.

2 - repeated a few days during certain weeks until I felt comfortable running them. For example, the jump to 18 from 15 seemed huge and took me a few repeats to feel ok. Similar with jumping to 25 from 20 or whatever it is. Glad I did repeat because I might not have stuck out the whole program.
3 - I only completed in feb but I do 5k 3 times a week.

I am super slow and had never run properly before. I would always give up straight away. Now I know the initial breathlessness goes and the legs will feel better. But I had to do the program largely at my own pace at times.

You can do it! Just don’t give up. It really really works. I never thought I would be able to regularly run 5k.

Yep did C25K four years ago, took me six months to feel comfy running 5k, then another six months to get to10k and then after another six months I did my first half marathon. I’ve kept running since but some months more than others. I tend to cycle and swim more in the summer months as I’m a winter runner. I also prefer trail running now which I started last year. Find what works for you. Lots of women run more consistently using a walk/run method ‘jeffing’ over longer distances. So similar to the C25K approach but keeping the structure so run 5mins walk 1min on repeat. Good luck