I've been sober for 45 days and want to get into running as part of building a healthier routine.

I'm a complete beginner, so I'm wondering if Couch to 5K is a good place to start. Did you follow the plan exactly as written, or make any changes along the way?

Also, how did you stay consistent during the first few weeks?

Would appreciate any advice from people who've been through it!

I graduated the Watch25K today, and it feels incredible. I only did about 2 runs per week, all at my job's gym's treadmill at 1% incline and at 3.3-ish MPH. So it took longer than 9 weeks, but the point is, I did it!

But now, I want to transition to running outside exclusively, which I know is harder on the legs; I definitely don't think I could do 30 mins on concrete lickety-split. But I don't think I need to restart the program entirely either. Should I pick it up at a specific week, or would it depend on my shoes (which are definitely in need of replacing now) or pace (about 8min/km)?

I’ve started this program many times over the years and always found a reason not to finish. I turned 40 a few months ago and decided I wanted to try again and see it through. I definitely felt in the early weeks at 3 mins “oh man, I’m not sure how I’ll ever be able to run 30 mins!” So I feel monumentally proud. My goal now is to keep up the 30 minute runs 3x/week, and alternate days with running a little fast, and days with running slower but for longer. My goal is the get the actual 5K done (I’m running at 4mph, getting me to 2 miles) so working on speed and endurance. But regardless, I’m so happy that I did it and I feel great. On the weekdays I don’t run I work on lifting weights and weekends I rest so I don’t burn out or cause injury. This feels like a sustainable balance. Thanks for reading!