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 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’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!

As the title says.

was dealing with bad calf pain at week 3 Of the c25k. That was almost 4 months ago and every time I tried to restart at week one my pain would come back.

I went to see a physio and got a running strength assessment, where I found I had very weak glutes. So I began doing physio for that.

all well and good, but I still had pain in my calf while running. Thanks when I started to think about pushing myself using my glutes, instead of just trying to focus on running.

boom, calf pain went away immediately. but now my butt hurts after running. And as a side effect I’ve stopped “bouncing” up and down and now I glide more. Which apparently is desirable for running technique

posting this for anybody else dealing with calf issues while trying to start their running journey and dealing with any calf pain. Also see your physio for a running strength assessment If you can!

Hi, I'm trying to find the program but on the website I can't find it. The only clickable things are the icon that takes me to the home page, and the hamburger menu which only has the home page and cookie policy page. Bottom of the home page says:

[WPSM_AC id=1526]

So I think something went wrong with the coding?

I'm used the program in Dutch and there used to be a link to a page for C25K in all kinds of languages, linking to websites in different languages.

I recently started getting into running and came across C25K. I always picked up running for like a day or two and ended up being very inconsistent since my breathing wasn't the best. Reading everyone's stories and statements on the feed has been truly encouraging and I'm motivated to get back into it. I was wondering what exactly is C25K and how do I start? Is it like an app I should register to?
Any advice or tips is greatly appreciated!

I don't want to give up my other exercises (aquafit and gym) and I don't have time to do those AND running more than once per week. Is doing the other exercises likely to make my progress faster than if I was only doing the running once a week or is running improvement kind of separate?

At what point in this training program did you include other workouts, mainly strength training?

I’m just in week 2 and am truly starting from being sedentary. On my off days, I barely get 1k steps in and even when I’ve run, I haven’t hit 5k.

I’d like to get to a point where I’m working out 5 days a week. Since the program is M W F, I’m wondering if it’s appropriate to start strength training now on the off days.

My goal here is to be more healthy and lose weight, not run a 5k.

My big boy 30th birthday is on December 5th and it's my goal to run 5k by then. I've never ran continuously for more than a lap or two in my life and I'm excited to get started! Posting here to hold myself accountable. LET'S GO!!!

I just completed my last race of 2026 (first year running), I’ve done 4 5k races this year, and ended on a PR! Super proud!

As we head into the winter season, what changes do you typically make in your running training? I don’t love to be outside in the cold, but I know it will improve my running. But I’m thinking this winter I should take time to strength train a little more. I was thinking as opposed to 1-2 3 mile runs per week and one strength session in the gym to 1 2-3 mile runs per week and strength training twice a week.

What are some things that work for you in the winter? If you run in the cold, what are your tips? Do you typically change your training schedule in the winter?

hi! I’ve been doing c25k and haven’t been the most consistent with it, but am trying to be better recently.

My main issue is that I just can’t seem to get past week 3 - I thought I was ready and then had a bad run after work where my knee kept twinging and legs felt tired so I couldn’t even finish the second 3 minute run and my pace was way down. Week 4 feels really daunting given that the 3 minute runs don’t feel easy yet, but I’ve been on week 3 for about three weeks straight now and I know I need to move on eventually 😭

Any tips? I might get a knee brace and see if that helps with the recurrent twinges but I think the mental block is also tricky to get over…

When doing the couch to 5k programme do you include the 5min warm up and cool down walks in your recorded stats? Ie. Do you start your activity on watch/phone before the warm up?

I ask this because I do, but those walks obviously lower my overall average pace. So I’m starting to think as I get further along in the programme or start to run 5ks (some day 🤞🏼) it would be good to have a more accurate pace to compare to.

Hi! New here.
I'm trying to get the plan for the c25k but I'm getting the error that file not found. Could someone share it with me? Thank you!

Had two tendons in my ankle reconnected last year. Stopped using crutches about 6 months ago. My surgeon was initially apprehensive of me ever running again, but she considers me recovery a total success.

I'd like to begin training this week, but am a bit apprehensive about how to handle any discomfort.

What's a good, safe approach?

Hi, I just completed my first 5k at 9:30km/min pace. I had to take walking breaks. I think I can run at 9:00km/min pace. My legs were chilling the last 2km but my breathing couldn’t keep up. How do I progress from here? Run 5Ks weekly. My goal is to increase my pace. Thanks folks ☺️

age :24
male
179cm
160lbs
exercise asthma

split 1: 8:56
split 2: 10:10
split 3:9:45
split 4:10:10
split 5:8:50

I started with another app, but I currently just wrapped up wk 7 on the Rundouble app. I have 2 more weeks to complete the program, after successfully completing each week with little struggle. (Grateful they weather has cooled a bit for the longer run weeks.)

With that said - since yesterday I have pain when I put pressure on my right heel. Not when pressing it, only when walking (I haven't even attempted running - the pain isn't awful but it's definitely noticeable.)

Tomorrow morning is supposed to be my first 28 minute run.

What have you done/would you do in this situation?

I haven't "missed a Monday" for 10 weeks now 😪 wait a few days to see how it's feeling, or attempt to power thru?

HEEELLP 🫠

I know this was a bad idea. It could've resulted in a bad injury it's unsafe to go from couch to 5k in first attempt. I'm still glad i did it. Joining a run club motivated me to at least try. Although, today I am sore everywhere.

Hello, I’m currently training for a 5k run and working on improving my pacing and endurance. Towards the end of my runs, I noticed how i am feeling a bit tired. 
I would love some quick advice on what i should be eating before my runs and during my cross-training/core strength training sessions to provide sufficient energy and support muscle recovery.
Any tips on basic macronutrient targets or meal ideas for beginner/intermediate runners would be hugely appreciated! Thanks!

Completed 5k, but I feel a bit exhausted.

Long time lurker first time poster, nobody else to tell! Started c25k mid August and my biggest frustration has been figuring out how to run in zone 2-3. Every run before today (3x a week, do the math) has been majority zone 4 and I’ve really struggled with my pacing. I have longggg legs so my body wants to take large strides and run at a 9-10 min pace naturally (which puts me zone 4-5) and slowing myself down has been a challenge.

TODAY IT CLICKED !!! Found my sweet spot and stuck to it. I felt like I could literally run forever in zone 3 and am so happy and proud of myself for sticking with it and trying new things and not giving up. I backtracked my training for 3 weeks doing 5 min run 1 min walk intervals, and today it paid off :)) about an 11 min avg during my running time.

Reminder to all of us new runners out there, progress typically isn’t linear and sometimes you have to take the program slower than you’d like to. It’s so important to listen to your body and train sustainably. Quality over quantity always ❤️ can’t wait for my next run!

Next target: 10K