Those of us that hang out over in the Marathon Running and Race Support forum were asked to post our experiences in an effort to help those just starting. Next year will mark 10 years since I started C25K, so I might have picked up a thing or two along the way!
My C25K journey started over the winter of 2010. A couple of stalled weeks thanks to the weather and a cold meant it took a little longer than it should, but I got there. Since then I’ve run quite a few 10ks, two half marathons and am currently training (with a coach) for a marathon after bailing at 19 miles of Brighton this year.
Some thoughts on C25K itself then:
Don’t worry about pace. Run when you’re supposed to, walk when you’re supposed to. Nobody cares how fast. Speed comes later. Yes, it’s couch to 5k, but only because couch to half an hour doesn’t have the same ring to it.
Breathing seems to be a regular topic. There are techniques and exercises to improve how efficiently you breathe, but that stuff’s a way off yet, just breathe however you can best get the oxygen in. Huge lungful’s through your mouth is likely going to be it, and that’s fine. Don’t get hung up on the “in through the nose, out through the mouth” thing. If you’re struggling to gasp enough air in, slow down.
Repeating a week isn’t failure. Take as long as you want. Everyone has peaks and troughs, just go out and do your best, it’ll come.
Where next?
10k is the next logical step, but it’s twice as far and can seem daunting. There are a few programs out there to help, JuJu has done one, have a google for it if that’s the way you’d like to go. I spent some time just enjoying the 5k thing for a bit. I’d not picked up on Park Run at the time, but they are brilliant! Friendly, no pressure, free (but do consider volunteering occasionally} and a really nice way to push past half an hour and touch 5k if your pace hasn’t got there yet.
After that? Well, what do you want? Running clubs have their place (although not for me) and by all accounts are keen to encourage new runners. There are training plans to be had online that’ll take you to 10k, HM, M, Ultra, Tri, whatever you’d like. Pick a target.
Enter an event perhaps. To complete, rather than compete. At least at first. I find there’s something very special about running on closed roads with cheering spectators and a medal at the finish line.
Some general thoughts that just spring to mind from experience:
Listen to your body. If you’re injured, rest, don’t try to push through it.
Track your training. It’s not always easy to see progress each time you run, looking at the trend over time tells you how you’re doing.
If you’re running a lot, swap one or two runs for a bike ride/swim/hike/hill climb/whatever.
There’s no such thing as a bad run. Sometimes it won’t go to plan. I’ve blown up two thirds through a session ‘cos I went off way too fast a few times. It feels like a failed session, but it’s all training and way better than not going out at all.
Last beats DNF, DNF beats DNS. So just crossing the start line makes you way better than loads of people already!
I’ve likely forgotten loads, but hopefully that’s of some use. Feel free to ask anything you’d like.
Week 9 completed, Thoughts of a 56 year who couldn’t run 5k in school. 
Thank you Laura, Parkrun, this forum, fitbit and Random Aberdeen Lady!
Question of the Week: How is Couch to 5k going for you
From C25k to half marathon in a year
W9R3 - who’d of thought! 
