...I went out for W1R1 and it was the hardest thing I’ve ever done. I just looked back, it was 75F and I really felt like I was going to die with each run interval... somehow I finished it. Then I came here and got some good advice... I slowed down and I ran the plan at a sensible conversational pace. Since then I’ve gone on to 10k and am about to start my half marathon training.
So, how to mark the occasion? New shoes arrived early this afternoon (I’ve had gait analysis and already had a pair of the same model so was ok buying online) and it was hot out there... but the shoes kept calling to me. They needed testing so at 6 I decided to go and have a go at W1R1 again. What a difference a year makes! It’s the first time I’ve done a like for like comparison and it was hotter today (85F according to my car). I was expecting it to be easier, but I didn’t know by how much... didn’t want it to end and I got a bit emotional thinking back over the many runs in between. Had a look at the stats and I was running a LOT faster than this time last year... with not even a sign of the grim reaper.
C25K has completely changed my life... if you’re on the journey through it, yes some runs are tough, and maybe on a given day a run defeats us, but it’s so very much worth coming to the start line and trying again. You can all do this... change your lives... happy running.
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UnfitNoMore
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Well done you, congratulations on 1 year of running. Hope you have many more years of running. Also c25k has changed my life in so many ways also . 😊😊😊😊👏👏👏👏👏
Don’t think I’ll be quitting any time soon, way too addicted! Got over my groin strain now so it’s back on the HM road, just going to lie to the plan builder and reduce my long run distance so it starts gently, just to make sure it’s healed.
I loved watching you and all the others on the journey, that’s always my inspiration. How much will we achieve in running and all the other things we can now take on? Who knows... but it’s going to be fun finding out!
I love reading posts like yours, it’s so inspiring reading how far people have come since starting C25k and how much it has changed their lives. Happy runniversary for tomorrow!! 🎉🎉
Glad to be helpful around here! I’m enjoying your reports of your new adventure too. I get much more inspiration on these forums than anywhere else in life. Couple of bottles of bubbly in the fridge, and one open... will go a little easy though, don’t want to totally screw up the hydration!
I know what you mean, I don’t think I would’ve got so far without the support and inspiration of all the lovely people on these forums. Enjoy your bubbly, you deserve it! 🥂
Happy Runiversary to you UNM for tomorrow, yes I remember you saying and telling many people that you thought that you were going to die running run 1 of week 1, what a difference a year makes, onwards and upwards to your quest and training for your half marathon. 😊 🏃
My one-year anniversary was also very recently! And yes, equally so much difference in that year. As the OP says, keep at it and you'll also be celebrating milestone anniversaries. Well done, UNM
Hey there... how’s it going? I remember coming up to graduation and you standing on that podium... and I needed to be up there with you. That helped a lot when it was tough out there.
And I remember leaving a space for you on that very same podium!! I'm well, thanks. I'm happy just doing 3 x 5km per week. No aspirations (yet) to advance further. Compared to this time last year, it's an achievement haha.
It is... I’m on a mission... but part of me can’t wait for that to be over! I want to go do a parkrun and a couple of other 5k’s a week, and that will be where I end up... just got to prove someone wrong first! It will hurt, it will eat my time but I will do it... once.
We signed up to be fitter, healthier people with longer life expectancy... you’ve nailed that! It’s a huge achievement to graduate... but in many ways it’s even bigger to still be doing it a year later.
Keep on running my friend... I’m sure we will be on that same start line one day, and it will be an honour.
Thanks. It made me realise that I never want to face that run as a new runner again... and that made me so proud of everyone starting out right now. Thanks for all your words too!
That would have made me a pretty new graduate when you arrived, I tried a few different ways to injure myself out of doing this 🤣. You’ve done amazing things in 6 months... I can’t wait to read your runniversary post.
You sounded very experienced to me when I started out. I think I might be doing a walk on my 6th month’s anniversary but will have to do something significant for the 1st bday maybe more prosecco....
I have some residual knowledge from way back in the 80’s... damn I’m old... and the human body hasn’t had any major upgrades in that time (any intelligent design folks reading this have to question that!) so I half knew what I was in for when I started. Of course I only used to run 3k, and that’s much more speed focused... with some reading here and elsewhere I’m getting there.
Always more prosecco! I always give the bar tender a funny look when they offer me choices of glass size for wine... but I’m consistent, I’m the same in Starbucks!
Of course you hit six months the day before the anniversary... like me today, that’s a year of running... tomorrow it’s a year and a day... so if you’re walking in the anniversary you can run to finish the job the day before.
Worst look I had was when barman said: how many glasses with that bottle? - 1 please. Oops. Pre running days obviously.
I’m hoping to do a run with my brother on Monday or Tuesday so that can be my celebration. Depends a bit how far we walk cos after 20km in the dales might encourage a rest day...
One year, who’d have thought when you started. Amazing.
If I had shares in talking about C25k and HU, I would never need to work again!
Well at least you were respectful and had a glass 🤣🤣🤣
I remember being asked if the half was for a lady and replying “no, it’s for my mother” Mum didn’t find that as amusing as the landlord 🤣. In my defence I always thought as a bloke I needed a sick note to be allowed to drink halves.
Haha I can see why she didn’t find it funny 😂 Yes there is definitely a stigma attached to half pints. Thenway to do it is to say: it gets too hot otherwise
Nope... if it wasn’t for the coming back from injury and the 10% rule I may have just kept on running those intervals until I couldn’t give any more. Luckily my inner idiot is now under control 🤣. Maybe I’d have run all night, but it wouldn’t have ended too well!
Having to settle for champagne as I’ve stil got a cider issue... we had a Cornish pasty place for a while, predictably it failed... but a real cider store? Yeah, I think we have enough custom for one of those.
Thanks. Thanks for all the support... thanks for running and keeping me inspired to keep improving. I think way back when I suggested you’d need a new username soon... now I see that it is an inspirational name considering what you’re doing these days!
You, my good man, are the inspiration! Your enthusiasm and unending support to so many on this forum is truly outstanding. I don't know where you find time to do it all 😊 I have given you my personal thanks before but it can never be said too much. Thank you UNM 😍 🍻
Lovely to read. I still follow your posts. Almost my anniversary too. I’m still running. I ran 14.2 miles by myself about a month ago and am going to enter a half marathon. My ultimate goal is to run a marathon. Meantime I’ve joined a running club which I’m absolutely loving. C25K changed my life too. I’m truly thankful for it 💜. Keep running x
Wow... I’m looking to get close to 14.2! You’ll do the marathon for sure. I joined a club too... know most of them, and a month in I’m yet to actually go run with them 🤣
Last summer was so stacked against any of us running... I think I got to 11pm on one run... and this one’s looking like it’s gonna be tough out there too... but we won’t quit, and neither will the guys just starting out. We all got this.
When are you looking at doing the HM? You gotta come tell us all about it.
That’s cool. Now read your profile... and look at what you’re doing with this plan... you’re going on that victory lap now. I don’t know about your self esteem, I hope that’s improving... but we can all see you’re awesome... and any newbie here reading about you and what you’re doing has a great example to follow... keep running... keep inspiring the many following in your footsteps... and if you’re not on that self esteem yet, you will be one day... enjoy that moment when you realise that actually, you’re truly amazing.
Aww that's very kind, thank you. You really do have a good way with words. I'll try to be that inspiration to others even if it's only my two children.
Can’t believe you’ve only been doing this a year ! You’re one of my four top go-tos on here 😄 Good on you. Keep talking the talk and walking the . . . runs !
Well, I’d kinda done it before... pre pizza, tobacco and beer of course!
Your particular journey really inspired me... I don’t think I’ve ever met anyone with less quit in them. You took this on and you battled hard to get past those early runs then you ran the plan... took some setbacks and came again. Thank you for all of that... when I go do something dumb and injure myself I do question myself... and I see you and others and realise why I run and why I love this place.
Shucks ! Now I’m all weepy 😭😄 I think one of the best things I’ve learned is what can be done when we all do it together. How could I quit when you were all right there with me ? And that’s carried over into the rest of my life. I’m braver about reaching out, and I see others picking up and reaching back, and then reaching out too. In tiny steps we are changing the world. That’s thanks to you and everyone in the forum. Excuse me now, I’m off to find a hanky 😄
You’re right there... I can always become a better me, but with this place I think I can actually be the best me. Time will tell, I still need to work on my mood on rest days 🤣
I guess in my youth I did... lots of dreams and wishes... now I understand the “don’t wish, work” ethos. Can I have a time machine to tell that to me aged 18???
Happy, happy runniversary and here's to many more. It was so important to me when I started to see that other people had been there, done it and survived. Brilliant post 🎆🎉🎊
Yeah... that survival bit was in doubt a couple of times 🤣. I think that’s the beauty of here... people don’t just do the plan and vanish, we all support each other every day... it’s a toss up as to wether I’m more addicted to here or the running... either way I’m a happy guy!
Enjoy the bubbly, you definitely deserve it and good luck with the HM training, keep letting us know how it goes, one day I might get to use your experience.
You’re well on the way yourself! I did a couple of dumb things to injure myself and have to build again... maybe in terms of time running you’ll beat me to that HM start line! Keep loving it, keep being the best you every day and improving on that occasionally. I and many more are here for you every step of your running journey.
Yeah, I’m very goal driven... I always have 3... one for soon, one for the longer term and a one day thing. The goals are important. I have plans to get to them... those plans change a lot... but life’s like that. On a daily basis I still need a plan, even though I know it will change. I can’t see me ever being ready to wing it to be honest.
Thanks. We all inspire each other... and look at you go, not only 5k event running, but one with hills! Enjoy the journey to 10 and keep telling everyone about it.
Tha k you for sharing this. Already by week 6 I can feel the benefits and I love that it’s become my happy place. I worry that the structure of the app will mean I struggle when, yes when!! I graduate but have set myself targets of runs to keep fit for over the next 6 months. This has truly been life changing for me 🏃🏻♀️💕🏃🏻♀️
Thanks. You’re doing great and yeah, it’s a bit strange when the plan ends. You’re doing the right thing in my opinion by getting ready for this moment... every finish line is the next start line. Yes, completing this is huge, but maintaining it is the next challenge, even extending it maybe. There are always other plans out there too for all types of runner and goals. Happy running.
Thanks UnfitNoMore👍 I really liked your idea of doing W1R1 and the comparison, it just goes to show the miles we’ve put in have paid off. I really wouldn’t like to be back at the beginning again it was really hard in that heat last summer , but your post gives the new beginners encouragement to battle through to graduation 🎉🏅
I was running at sub 7 mile pace in each of the intervals... last year 10 was killing me 🤣. Ok, I can’t hook up a parkrun at 7 per mile, but there’s hope of it one day.
I was pretty jealous of everyone starting in January, thinking they’d be done before the heat came... but then we had a week of 70F in February! I’m just hoping that we get a better balance this summer... it was just relentless for weeks last time.
Happy Runniversary - you have come a long way in a year and can be rightly proud of yourself. Sometimes when we live in the now we can get annoyed with how a run went and I think it is great to look back and see how far we have come. 👍👍
Thanks. Your absolutely right, a five miler I was on turned into 4 when I just had nothing left a couple of months ago... for a few moments I let the “failure” hurt me... but then I remembered my pre C25K running attempts... how I couldn’t even run a mile. So, the mile I couldn’t run was still there... but took 4 miles to get to the start line... now it’s 7... the mile I can’t run will always be there, somewhere, in the distance... and it will always remind me where I was.
C25k is amazing - I tell everyone ! I’m excited as today I’m borrowing hubby’s truck to collect a treadmill I’ve purchased from eBay for the long dark winter months! Outside running will always be first option though ! Enjoy your trainers!
Congrats on your anniversary! I started about March time, am a little anxious about how I will cope when the bad weather comes in. Being from North East England I'm worried that I won't do as much when it happens.
Its gonna be difficult, might have to join a running group or something.
I thought you guys wore T-shirts all year round up there 🤣. The winter isn’t as easy to pick running days, but it’s only ice that needs to be avoided. I found it easier than the extreme heat... though I did warm ups in the house when it was really cold!
😂😂 I'm not a true North Easter, originally from Belfast.
Yeah I'm going to have to do the warm ups. I was wearing a woolly hat and jumper until the end of April this year whilst running. My friend was like how can you possibly be that cold?!
I put them on in the winter and as they’re fast wicking my hands stayed warm and dry, then in the spring I got used to removing the sweat from my forehead with them... now I think I’m stuck with them on!
Today will be my last run on Couch to 5K and hopefully will be graduating! You have inspired me to go onto the next level after doing some park runs with others to find out how others run and get tips. A little scared moving to the next level but you have totally inspired me to keep going. I remember my first run on Couch and I thought I was gonna die! It still hurts a little and my breathing struggles at times as I find it hard breathing in through my nose! Any tips out there? X
Have a wonderful graduation run. I don’t always breath in through my nose... and definitely not in long/fast runs. Of course, I have to remember to then shut my mouth under trees and by water or I get a mouthful of fly! I think the key is to be able to run further, and also to set off a little slower for the first 10 minutes.
You may tell 100 people to have 5 think about it and 1 give it a go... but then the other 99 at least have a seed planted... sometimes seeds don’t grow until the time is right.
What a lot you have achieved in just one year. I am on a similar journey and hoping to be able to complete a half marathon at some point in time. Your post has provided me with hope - please keep posting on progress.
You’re well on track. The journey from the couch to 5k was harder than that from 5 to 10... hopefully this logic also applies to reaching 20 🤣. The biggest issue I’ve had is timing the long runs, and some of my short ones will extend a little too. I do like to think it in parkrun’s... so the HM is just a parkrun... with a 10 mile warm up jog... once I get to 10 miles on the training I’ll be happy!
Of course you will, and I look forward to reading it. Keep crossing the start lines, then you can achieve anything. The start of the plan is by far the hardest... you’re doing g great.
Indeed indeed, I’ve become a regular runner now, still not very fast or very far but 5k a week at about 8kph. I do enjoy it, and now my daughter joins in so we encourage each other. We actually ran 5k race for life last week, and plan to do 10k next year. Keep on running 🏃🏽♀️
It’s certainly not all about speed, or even distance... I love my long run, but I prefer a nice gentle 5k. Well done running RFL, I didn’t realise I was allowed in this year but I’ll be doing one of them next year... you’ll love that 10k next year, it’s not too hard to train up to. Took me a while to work out who some runners smile all the way round parkrun... now I know. Happy running.
WTG on your runniversary! Good luck with your HM - when is it? n keep us posted?!
It’s always surprising how quick time flies and hope you still feel chuffed with yourself after this 1st yr 🙂
I admire anyone who went out running in last year’s heat - it was relentless! I’m finding this year bad enough and it’s been cooler and not so prolonged 🤗 x
Thanks. November 3rd for my HM... the weather should be nice and cool by then 🤣
I’m very proud of completing C25K... nothing since has been as tough, though I’m told after 13 miles there’s a 200m bit at the end of the HM that will feel like it goes on forever!
Last year I did most of my running after 9pm, 10 was common and I believe 11 was done too... and I was glued to the weather app when there were rain showers around... I ran in a lot of those!
Still got a few months for training so all being well you’ll be ready 🙂
(As a new graduate (last Sun) I’ve only managed to go out twice this wk (Wed with club n parkrun) - itching to gradually build on my speed n stamina but nursing my calf (seems to be easing but never fast enough for my liking lol!) I’m sensible enough to realise if I push it I’ll likely do more damage so off out 4 a walk n then sum more stretches x
Happy Runniversary UNM. What a great year and must add that your recovery journey has been an inspiration to me over the last few months. Happy running and what a goal to go for. HM here you come 👍😊👏👏
Thanks. Everyone’s journey is amazing... I love the W1R1 posts so much... and then all the milestones. Most of us took similar journeys to peak unfitness, and that first run is a struggle... then seeing the progression week on week is so inspirational to me. We all struggle at different stages, but with support we can beat the impossible and then we either live a good healthy life or we find another impossible to do. HM training is going to be fun, and I have the best team around me.
Thanks. I had this memory of someone saying I wasn’t capable of ever running a marathon that kept coming into my head... so I knew it could be a one day thing... during that first run though I knew it wouldn’t be happening! I thought it would take me longer to get to the point where I was actually going to do it though.
What a difference a year makes!! Congratulations on you runniversary and all your achievements in the last year. I look forward to reading about your continuing journey. 🎉 🎉 🎉
That year will really fly though... seems like yesterday I was doing W1R1... well it was, but I mean first time 🤣. Just keep hitting those buttons and crossing those start lines. I’m looking forward to reading your story at the year mark too.
Yeah... W6R1 is pretty notorious here, they’re some tough intervals. You did it though. I’m planning on running them tomorrow to vanquish that memory. You got the last intervals next, and they’re tricky too... ease into the first interval, keep the pace down and then when the middle of the second one comes you can speed up a little if you’re feeling good.
You can do 20 minutes... that means you can do this whole thing... and that means you can go on to run 60+ if you so desire. My longest now is 90 minutes... so about an hour to add for HM... that sounds both scary and fun to me!
Today too... she has just done W1R1 again and loved it, she wasn’t up for it yesterday... too many painful memories I guess, but when I told her how it went she decided she needed to do it.
Vegan sausage rolls in the oven... Aldi’s are so much better than Greggs... and a quarter of the price... think I’ve found my fuel!!
Your journey right now is inspiring many of the 80,000 people on here for sure... done this once, then almost immediately 9 months injured... no quit in you for sure, I can’t wait to see your second graduation run.... think that’s a masters!
Thank you UnfitNoMore, I get the emotional bit, and I'm very new to this but I get heavy-eyes when I recall myself stepping out the front door for W1R1
Yeah... that memory is not good for most of us... think in the time I’ve been here there’s only been a handful of people who thought run 1 was easy, and most of them were new to running but already used to cycling or gym work. Next on my list is W6R1... need to kick its ass tomorrow!
Hi UnfitNoMore, my use of English was not clear, when I said "heavy-eyes" I meant emotional, teary, reminiscing, lump in the throat, memories / realisations of how far I've come
Great post and so happy to hear how much C25K and running has done for you! I am just loving it and reading posts like yours inspires us all to keep going, we've got this 😁🏃♂️🏃♀️
We sure do. It’s tough out there in the summer... but just like winter, those who run in the extremities of our temperature ranges are better runners in the spring and autumn. We got this and anything else we want to take on.
Happy runniversary, UNM! What a year you've had. I've loved reading about your adventures and hearing your unstinting encouragement and advice to so many others, self included. Wishing you many more years of happy running.
It's going great, thanks - been busy with work and whatnot so haven't been on here so much, but I'm still running as often as I can. Turns out 10-12k is my happy distance; this is not something I would have believed 12 months ago when every metre was a battle 😆
That’s so cool! My happy distance used to be from chair to the fridge/kettle and back. We changed a lot huh? 10 is currently nice for me... 12 I will be discovering soon. You’ve done great. We started about the same time I think.
Thanks... I’m determined to be here for a long time... I’ll be done with longer that 10k hopefully this time next year and then into some relaxed just for fun running 99% of the time. Thanks for being a part of this for a few years and inspiring hundreds of us newer guys.
It’s such a good idea to do a benchmark run... although I am only on week 4 (starting tomorrow) I will do a W1R1 too to see how I am doing as it was very difficult for me too. Congratulations on your achievements!
There’s more to progress than distance and/or pace... you’re still running and hitting up some 5k’s, and each one is making you happy, increasing fitness, and making you a better runner... it takes years to hit our peak apparently. I’m looking forward to my second runniversary, hopefully the marathon will be done by then... and then I’m going to running for fun and mainly for 5k and parkrun. Happy running.
Ahh - thank you. I keep being told I’ve got to do 10k now but I’m really happy doing 5k ... and I’m doing frequent 3k to increase my speed. Not been on this forum for ages - lovely to see some familiar names from a year ago ... we all rock! 😊
Congratulations on your Runniversary UNM. Not only have you run your own journey but you have brought little miss along with you. I think you have volunteered at parkrun more than you have run it and you have been generous with your time and advice on the forum. Well done you.
Yeah... I finished my year on 48 days volunteering which isn’t me just missing 4, I did two days a weekend a fair bit... want to get to 50 this month... no new shirt but something to be proud of 😀
Little miss is on a different journey now, and still likes to run by herself, with her friend or with me, but not so keen on doing it with anyone else watching. Just a shyness thing I think, she may grow out of it. The little tourism meet ups round here are helping, she likes going to them, just doesn’t like running it 🤔
I still have to get my passport and get back down south... I’m planning one near Windsor in October... if I can drag this out to a week then I can get Cambridge in too, then next trip I’d go for Southsea and Winchester.
Been a pleasure running with you too... great support and a few good laughs.
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One Year On....🏃♂️
Week 8 tomorrow!
Is it Ok to repeat runs. 
One year on... still running... still loving it!
Gait analysis 😊
