I just wanted to share my C25K journey with those who are currently going through it for the first time and wondering if you will ever feel like a 'real runner'.
I proudly graduated C25K in November 2023. It was a slog. I really struggled with the weather changes and failed a couple of week 8 and 9 runs, so had to repeat them. I managed it though and had big plans of continuing to strengthen and improve my running speeds and distances, even joining the Bridge to 10k and other longer distance running groups.
However! I stopped. I had my birthday a week after graduating, a holiday to Gran Canaria and then Christmas in Canada. And I just couldn't think about getting out in the wind and rain to run.
Come the end of January, I was feeling despondent, so I decided I needed to get back into it. So I did. I knew I didn't need to start from the beginning of C25K, but there was no way I was jumping back into the long runs after three months off. So I started from Wk4R1. Then I repeated week 4 a couple of times, but mixed it up with some longer stretches of running, different walking breaks, and changed the order to how I felt.
I have been consistently going out every week for 3 - 4 runs, and have slowly built my sessions up to 7km! (I am a very slow runner). Using the C25K guidance for my timings and for the support from Denise Lewis(!), but adding on or moving bits to suit me.
Last week I ran week 7's 25minute runs, with a short walking break after and then additional runs of about 12 minutes. This week I have run week 8's 28minutes.
The amazing thing was, the other morning I had an early start for work so I just got out for 'a short run'. I used Week 5 Run 3 on the app - and it was amazing. I was so surprised that only a few weeks earlier (and certainly a few months ago) the thought of running for 20 minutes solidly without walking breaks was very daunting, but now I could put on my running gear and just do it!
So, my point being - go through the runs, build yourself up as the programme intends, but also know that you can use the timings to suit you and what you want to get out of it. If you enjoy the shorter runs, repeat them when you need/want to. If you want to add runs on, you can! Just listen to your body and don't push yourself too hard.
I would recommend going through C25K as intended, and then when you are comfortable with the longer runs, you can start to mix things up. I am honestly loving being a real runner!
to everybody on the C25k - you are amazing!
An easier C25K programme
Please share your post-C25K running plans
My two year runniversary - life beyond C25k
Doing C25K for the second time
