Having started C25K mid-February, and having abandoned the programme around week 7 to instead focus on distance building (oops), I finally ran my first 5K in 43:03 yesterday! It's a slow time, but it's a start - and it gives me a time to beat on my first parkrun on Saturday So hey, it's definitely possible to go from struggling to jog for a minute to running 3.1miles in 8.5 weeks, and that's pretty darn cool.
I haven't really lost any weight doing C25K, but I have mysteriously gone down a dress size, and I hope that running regular 5Ks now will help me shake those last few kilos off! It feels amazing to be at this point - my thighs have actual muscle definition now, which is so weird but also kinda cool - and I can't wait to eventually get that 5K time down to <35 minutes
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roarchika
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I would not have abandoned the programme to start more intense sessions. It's a risky strategy. Running legs take slow running to build them up and it takes time. You need to get stronger before you get faster
Don't worry, I was careful with it! I added about 0.2 - 0.4km every time I ran, depending on how I was feeling - so only a few extra minutes per run. I'll continue to run 5Ks at a comfortable pace for the next few weeks, and I'm honestly hoping that the more I run them the faster I'll get
Being a new runner it's best not to chase 5k PBs at the moment, you need to build up, or you may be a good contender for the IC. Just be happy you can run for 30 mins and to reach 5k SLOWLY!😊
I'm hoping the PBs will just pop up as I run 5Ks regularly from now on! I'm not interested in running anything longer than a 5K (I wanted a solid baseline fitness so I could take up other sports at uni), so there won't be much chance for injury, I'm hoping.
Maybe take the advice of the more seasoned runners..it is all too easy to end up on the IC.
Slow and steady really is the way to stay on course. This C25K programme is all about structured progress, and it works...
Distance and speed is really intended to come later...
You have clearly been okay so far, but I agree with misswobble and davelinks , building up is crucial, if you wish to stay injury free and keep on running
I definitely will do - I won't be trying to sprint a 5K any time soon I only really want to be hitting ~35-37mins for a 5K by October, so I have a lot of time to make slow improvements!
I reckon 10k is more of a baseline for fitness. 5k is good for sprint, practice, as are 1 k intervals, or fast 3k's. Getting up to 10k will make you stronger and ultimately quicker eventually.
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So hey, it's definitely possible to go from struggling to jog for a minute to running 3.1miles in 8.5 weeks, and that's pretty darn cool.
First 5k RACE tomorrow!!
First ever 5k. Done ✅ 
Couch to 5k first timer
First 5k after graduation
