Couch to 5K

C25K anniversary

It's a year today since I started my C25K journey. I was totally unfit, a complete couch potato and more than 2 stone overweight. I figured it was time to do something about it rather than just wish myself thin which wasn't working!

I found the podcasts and off I went. I really struggled at first with sore shins to the point where I had to give up a few times but when I could I kept going. At first I thought it could be shin splints, etc but now I think it was just my body adjusting to the shock of exercising after so long, and the fact that I was overweight and putting more pressure on my joints and legs.

Unfortunately I didn't lose the weight I hoped to through running so eventually I started the 5:2 diet as well where you eat around 500 calories 2 days a week and eat normally on the other days. Between the running and doing the diet I have now lost 2 stone and am coping much better with running and feel much happier with myself in general.

Couch to 5k has been fantastic for me. I look forward to my runs and will be doing 6.5k later today for my anniversary run! I'm not very fast, a 5k pb of around 34 minutes but my times are improving this year and I'm determined to get better and faster. Hopefully my first park run will follow in a month or two as I now just about feel confident enough to run with other people.

Onwards and upwards and here's to many more years of running! Also thanks to everyone for there support and posts on here which help to inspire me on a regular basis.

8 Replies

Congratulations on sticking with it for the year and achieving your goals Jenster. Enjoy the celebratory run.


Well done you! You deserve a good pat on the back for what you've achieved. I'm pleased to hear about your progress and how you're now in a much better place than you were a year ago. It's great to be off that couch, moving and losing weight. It's all good. Enjoy your run. Give yourself a big cheer at the end!


Hi Jenster, your post is really interesting and very timely for me. I'm exactly where you were 10 months ago, about to graduate, over weight and a bit slow. I reckon it will take me 40 mins to run the 5 k which I hope to build up to so I'm impressed by your speed.

I've been toying with the idea of the 5:2 diet, how have you found that, is it a big adjustment and how did you work it around your running?

Well done for so many great achievements over the year and Good Luck for your 6.5k.


Hi Rubyslippers, thanks for your comments. I've found the diet to be really good and would definately recommend it. I never do 2 consecutive days unless there's no alternative that week. I plan my diet days in advance so I know when they are and that I can definately do it that day. Sometimes I run in a diet day and it's been ok, although sometimes I do find that I haven't got as much energy as I'd thought on those days so I just see how I feel. I dieted yesterday so have just had a lovely Sunday lunch and have 3 hours to come round before my run! Am determined to have a good one today! All the best with it all, I'm sure you'll achieve what you want in time.


Many thanks, that's been really helpful.


Thank you for sharing your C25K anniversary. It helps to inspire those of us who have yet to graduate. Well done on maintaining your lifestyle change. Best wishes.


I always enjoy hearing anniversary stories and it's inspiring to think that a year on, people are still running. I did the 5:2 diet for almost a year and lost nearly 2 stone, however the last 5lbs just wouldn't shift. A friend recommended the C25k and I thought it would be a good way to get fit and hopefully lose the extra pounds. It worked and I graduated in December. I'm enjoying the running and not having to worry too much about what I eat. I stopped doing the 5:2 diet a few weeks ago, but plan to do the odd day here and there to maintain my weight. Here's to your second year!


Thanks for the comments everyone, appreciate the support. I enjoyed my run on Sunday & was delighted to set a new 5k pb at 33:30, all the more surprising as I was running into the wind for half of it! I didn't seem to benefit from having the wind behind me at any stage either! Gives me hope that I can do better still, but all in time. Best of luck to you all with your personal journeys too.


You may also like...