c25k - I did it, and not giving myself credit, anyone willing to encourage me?

[vivariumvivariumsvivaria]

I have tried to do c25k since it came out, many times, probably about 15. Gave up every time. I hate running because I am fat, slow, go purple in the face and am very, very sweaty. But, it's good exercise because it's easy and cheap and I can listen to music or podcasts.

I finally finished the programme last summer - but I didn't get to 5k, only about 3.5 in half an hour. I was running on a treadmill that I bought on gumtree (in my bedroom with the curtains shut and a towel over the mirror and no one home) at 9.3km/ph (which is a speed I can walk at) so I felt pathetic and like I couldn't do this simple thing AT ALL. Who does C25K and doesn't get anywhere near 5k? What a loser. So, I stopped - I know, makes no sense at all, I think I have totally addled my mind with all the giving ups.

I went back to it two weeks ago and was amazed to find that I am actually fitter than I was last summer, I've only been walking and trying to do less sitting and stress less about actual exercise in lycra. I remain fat and sweaty and purple but the running for 25 mins was ok... so I decided to keep going until I had run 5k on the treadmill.

Yesterday I ran 5k on the treadmill at 9 km/ph. I am a bit tearful if I think about it. I didn't think I'd ever manage. I'm SO SLOW, and SO PURPLE and SO SWEATY, but, I did it.

I'm 53 and have high blood pressure, my heart rate is too high and I'm pretty stressed with assorted common-or-garden family/work/marriage dramas, I've been genuinely worried about my perma-fatness and perma-HBP and perma-worry about having a stroke or heart attack while also not being able to actually move my fat butt to solve these solvable issues.

Why am I not pleased with myself? I want to keep it up so I am healthier - because I'd REALLY like to do park run with my teenagers but I feel like I am so so rubbish and purple/sweaty that I worry that me exercising in public at a time of national stress would be an act of cruelty on the British Population.

would anyone be willing to pat me on my back? Because I need to feel pleased with myself so I keep this up! 120 days to build a habit, right? If I do 5k x3/week then that means I have 40 runs to make it a habit. I can do that, right?

Massive pat on the back from me here.

I have done the C25K. I am not fat. I fucking struggled, because I'm so unfit. I did eventually get there, but I wasn't going any faster than you! Now I couldn't do it if I tried and I'm really aware.

I think you might have inspried me to get off my lazy unfit arse and get back at it. Because actual healthy fitness is the most important thing we can do for ourselves.

I finished couch to 5k (the app) but didn’t run 5k. I did run for 30 whole minutes though which is a huge achievement (and the point is to build up your stamina - speed comes later).
it’s a HUGE achievement (I thought so, I was dead chuffed with myself) please don’t be downhearted.
Think of it as the end of a stage, not the end itself. It’s all about incremental improvements. You’ve come so far, don’t give up.

Well done you! That is an amazing achievement - here is a pat on the back and a round of applause 👏👏👏
keep it up and focus on small improvements each week. Don’t try and overdo it (you will end up with an injury).
think about joining a running group either near you or online. I’m in a group (in Australia) and we have members who ran a marathon last weekend, through to people who are training for a 5k. Having the group motivation really helps to get out of bed some days. Well done and keep it up 🏃‍♀️

It's amazing. And you've come so far. I would carry on and your time will get better.
Why not go to park run?. It's a really friendly experience. I love it.

Brilliant work, OP. I actually think it's harder to run on a treadmill because it's easier to give up, so I am really impressed by your achievement. It's really interesting to see what 'only' walking has done for your fitness! Keep at it and do try a Parkrun or a local 5k. Runners are a friendly, supportive bunch.

I was so chuffed when I managed to run for 30mins on the final C25K run, I bought me and my friend a medal off ebay - so massive congratulations and here is your medal 🏅

Since l completed it last spring, I have seriously gone downhill on fitness front and only borderline overweight- so actually started run 1 week 1 yesterday.

Don’t stop now, keep aiming for that 30 min of running and slowly and surely you will get quicker and quicker.

I hear you OP.. but a massive well done from me too.

I'm older than you, not fat (but I was) I can walk pretty quickly and cover some distances, but I just CANNOT run. It's sooooo hard. You have done amazingly well. Keep it up and you will be sooo much more healthy.

You have achieved something amazing.

Massive well done from me too!!

c25k is misnamed - loads of people (I suspect many women) can't run 5k in 30 mins at the end - who cares? Great programme though.

Do try running outside or parkrun when you feel ready. I doubt my local parks are any different from yours - and they are full of runners of all varieties and speeds and it is so lovely just taking it slowly, finding new paths, watching the seasons change......I am a middle-aged y slow runner and I really enjoy it especially at the time of year...slow down to a walk if you need to, as well.

Well done! You’ve done brilliantly. Like you, I was very disheartened when I finished C25K and found that my half hour had only taken me about 3.5km instead of 5k. But now, a couple of years on, I run 5k at least three times a week, and recently I’ve been managing it in under 30 mins. Keep going and you’ll keep making progress.

But for now, WELL DONE! You deserve loads of credit and praise!

Well done! 5k is 5k regardless of time!

Get down to parkrun. There are people of all speeds there including those who take an hour to do it at a steady walk without ever running.

I haven't been able to run-all at parkrun since New Year due to injury. I have walked it and run-walked and there is quite a crossover at 40-50 mins on various run/ walk speeds/ strategies. It's a community participation event 🙂

Well done OP. I'm 38 and 56kg and I can't do it!

Massive well done ! Please don’t be disappointed that you couldn’t do 5k in 30 minutes .. I run c25k programmes with a running club and out of maybe 300 people doing it, probably only 5 % do it in under 30 minutes (mainly young men who decide they need to get fitter for football). Times generally range from 35 - 55 minutes so you’re doing brilliantly. It will take some time to realise that whether you believe it or not you now officially ‘a runner’ !

Definitely give park run a go , you’ll find it so supportive with lots of run/walkers. If you want to see the sort of times (ours often go beyond an hour) look at the results page of your local parkrun for last week’s results. Remember as well that you’ll build fitness by varying your training - 30 minutes of running up a hill and then jogging back down or alternate sprinting and jogging between lamposts are good ideas to mix things up.

Well done again !

You've done so well. I hate running, let alone on a treadmill. 30 minutes without stopping was brilliant, the full 5k is even more brilliant.

You should go and do a park run. Everyone believes they are the noisiest running breather in the world, it really doesn't matter. And I also go so red I turn purple and it doesn't fade for hours and hours and I would say I'm somewhere between quite and very fit so you're not alone in that either. Who cares if you're sweaty.

I fancy doing park run but I am fat and slow and sweaty and purple.

I feel like I might make a bit of a tit of myself.... are there slow coaches who go?

Definitely well done, OP!!

I am not overweight but I am purple and slow - I have managed 4K in 35 minutes so far. IF I can manage 5k I think it would be around 45 mins, possibly just under.

I have done C25K so many times previously and been faster than I am now but I’m using the Nike Running Club plan instead to switch things up.

If you are looking to run outside , try your local running club. Mine is super friendly and inclusive and always had a trail runner so no one gets left behind.

I feel like I might make a bit of a tit of myself.... are there slow coaches who go?

Unless you plan on cartwheeling it, you won't make a tit of yourself. People sprint, people run, people jog and people potter along. 45-50 minutes wouldn't be considered remarkable.

Everyone is there to run 5k, noone is going to think it's weird you're there too.

@D0lphine you definitely won’t make a tit of yourself, go along, take the plunge - its a run, not a race and you’ll see lots of slow runners or run walkers ! 9am on a Saturday and feel invincible for the rest of the day.

Well done op! It is a huge achievement.

I never got on with c25k. Instead, the advice that worked for me was to map out a 5km loop from your front door and back. Then run it without stopping, even if your ‘run’ slows to an absolute crawl. If it takes an hour, it takes an hour. The next time you run the same loop, aim to do it a tiny bit faster.

it doesn’t matter that some people run faster. The majority of women I know who have been running a while, are absolutely thrilled to complete 5k in 35mins.

Well done op👏 I finished c25k on a treadmill few months ago and last week decided to start c25k again running outside, I struggled so much and found a treadmill easier. But we all have to start somewhere and progress. I had to get proper running shoes and pants where I can have my phone and it doesnt disturb me. I planning to run early morning, at least twice a week, the other days I do a skipping rope.

Well done. It’s a great achievement and you’ll keep getting better. Be proud. Massive well done from me.

Gosh scared!

TBH, as long as you don't trip anyone up, you'd probably get away with cartwheels anyway 😂
Parkrun tends to be fond of celebrations and things like fancy dress events (very optional!)

I like the medal suggestion.
When DS was 5, we did a parkrun in January in cold 3⁰C drizzle in about 55mins of bursts of running and much slow plodding. I forgot his barcode and they wouldn't accept his written A number 🤦‍♀️So I ordered him a 5k medal to recognise the effort as he was on about his 4th run and it was a lot of work he put in to it.

I'm glad I posted! Got bruises from the enthusiastic pats, thanks all!

The 5k took me 45 minutes and I saw that as shameful as SO SLOW. Genuinely hadn't thought of it as "good grief, I just ran for 45 minutes!". This is a revelation.

As is the idea that park run is not a competitive race, I'd always thought it was for people training for a 10k who are, you know, runners. I will go on Saturday morning, there is one near me and it's popular (I've driven past it many times, ha ha ha)

Going to drag my teenagers with me, they need to move and I'll feel happier/less self conscious if I can meet them at the end (they'll do it in about 10 minutes, if I can get them off a screen they run like whippets. Youth wasted on the young and all that).

I wonder why C25k is a 30 minute programme if most people can't do it in that time? It genuinely put me off.

I'm going to try and do it again tomorrow morning, I've got a big work meeting so if I'm up and exercised and showered and smart before I go for the train then, you're right, I'll feel smug. Which would be a great feeling for a fat, frumpy, grumpy woman going into an important work thing.

Am googling medals. I WANT A MEDAL.

You are fucking amazing op!! This made me smile so wide. You did it. And it will get easier. I started it over two years ago and I remember feeling the same. I used to only get to 4k in 30 mins. But I can do the 5k now in just less than 30. The best thing you can do to improve your fitness and your speed, is instead of aiming to do 5k or 30 mins each time (and always have a day off in between runs this is important) just run for 20 mins, but faster than you normally would. Don't do any longer, stick to the 20 mins. For a few weeks. Each time try to run at your fastest comfortable pace. Then try a steady run for 30 mins. You should notice that your base speed is a lot faster than it was.

You could look at virtual challenges next too? The Conquerer ones always look really fun, running route 66 or the Inca trail or whatever.