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I prefer running in the morning because it's the only time I have free...unless you count chasing around 1 and 3 year old as running. Aside from that I also prefer it since in summer it is cooler

5 days a week, I throw two cups of greens (rotated between Kale, Spinach, Swiss Chard, and Romaine hearts), 3 cups of fruit (banana, pineapple, and mango), 2 tablespoons of chia seeds, a few drops of grapefruit seed extract, and 2 cups of almond or rice milk, totaling around 600 calories for breakfast/brunch. I hardly had any fruits or vegetables before I made these smoothies. It's given my body the much needed nutrients, energy, and helped my digestive and skin health as well as clear my mind. Stress has been building up for the last few weeks and I've been experiencing many of the symptoms. I didn't realize it was stress (and therefore wasn't able to manage it) and couldn't figure out why my mental disorders were popping back up. I had a breakdown yesterday and had some severe chest pain, racing heart, and was in a low mood. I couldn't taste anything I ate even though I was eating some of my favorite foods. I had to shove some food into me for dinner just so I could meet the day's minimum. That is very, very odd for me as I love to eat. Since I've been running, sleeping, eating healthier, I'm not really sure how to reduce my stress other than avoiding or minimizing my stress triggers. Pardon me if I'm a little off right now as my body/mind are in a weird place. 11/18/15 Wednesday W7D3 Wow. Did I just do Week 7 Day 3? Am I really near the end of the app? Did I really just start this app 8.5 weeks ago? Telling someone who's never run in their life, someone who hated running for 20 seconds, someone who thought that running "just wasn't for them" that she could run for 25 minutes straight without ragged breathing is just insane. Insane and wonderful. I started my monthly this morning and there was some struggle in the run, but the beginning and mostly throughout had a kind of bounce and bounding forward energy. I felt a little pressure on my left arch because I was almost bounding up and down (thinking about a dog lopping forward). I went so much faster today than yesterday and Friday (okay, so much faster is a relative term, but it doesn't matter to me. I am happy!) Since I generally run at the same pace and run the same route, I reach the same place when the cool down timer starts. This time, I had 6 minutes left on my timer when I reached the spot. It spurned me on (even though a 25 minute run is 3 minutes longer than the 22 minute run, so I really was only a minute faster, but I felt good about it, so no harm). The only downside is I wanted to continue running, but it's a weird grassy area, so I had to slow down through it. I want to increase the distance on the part before I turn around, but it's a giant hill and I want to practice lesser inclines right now so I am going to have to find a new route. I love that every time I repeat a session, I feel it's easier/I get faster. It's a great feeling. I'm not sure if I want to repeat Week 7 for the rest of this week or move onto week 8. Once I finish Week 8, I'll have a lot of repeating to get to get my time down. My first goal after finishing the app is to complete 5k in a session (warm up and cool down included). My second goal is to run 5k (not including warm up and cool down). This is really exciting. I hope I can find better ways to manage my stress because I don't want to become sidelined.

W5D1 done. Did it on the treadmill though, and never realized how much I like running outside better. 1:30 left on my last five minute run, and my treadmill shut off!! So I run upstairs, out the front door and down the street. My wife thought I was insane when I came back. My legs felt sooo much better running outside, like I could stretch them out. Hopefully this weather breaks before Thursday.

1.8 mile easy walk during lunch today strength stuff tonight feeling tired but good.

Nice. I could barely run to the end of the driveway without wheezing today is my second day running and 5 days no smoking. I feel great so far. Keep up the good work

So, last week I finally made 5k, and it was such an amazing feeling! To share my story, I started running seriously in May 2015. Prior to this I had sort of dabbled in it, but I had never taken it seriously. I never had a schedule, never kept proper track of things, found plenty of excuses to not do it. To be honest, I didn't really have any idea of how to properly train myself. I would aim to just run quickly, if I wasn't running I didn't feel like I was working, so I never interval trained. Because of that, when I couldn't hit the unrealistic goals that I set for myself, I found myself quitting. In March 2015 I moved to a more central location with great access to public trails. It also helps that I live in a very outdoor-oriented city, there are cyclists and runners everywhere! All of this got me inspired to start running, and I also wanted to get in better shape for a big vacation in Europe because I was afraid that I wouldn't be able to walk all day if I wasn't used to being on my feet more. So in May 2015, I began running and practicing yoga. I soon found that I actually loved both of them, and I trained steadily for a few weeks until vacation. And then I was gone for three weeks. It wasn't so bad, I got back into running, but then it got humid and I found it unbearable to train outside. I kept with it on day when the temperature wasn't at dangerous levels for strenuous activities, but all in all I found that I was able to train less. Eventually I realized that I wasn't improving and I still couldn't run 5k, so I took a break from running. A couple of weeks ago I realized that I wasn't really happy. I was too stationary, it seemed like all I did was sit at home. So I decided to start running again, even though winter is just around the corner. When I was in university I had to take the bus to class, and I always remember this one girl who would jog past me while I waited. Every single day I saw her, it was clockwork, even in the winter. So that's why I decided to get back into running, because even though it's cold, people can run in the winter, and it was amazing to watch how this girl improved and changed. To kick things off, I found a free evening running club. Even though they are almost done for the season, I thought it would be a good way to get started. I will admit that it was a little intimidating at first, especially when the leader asked if I could run 6k on non-flat terrain. Figuring that lying would only hurt in the end, as embarrassed as I was, I admitted that I couldn't yet do 5k. The club graciously worked to accommodate me, switching their planned route to something easier, and because it was my first time the leader started the run along my side. With tips and encouragement to start, and then eventually being left to my own devices to run at my own physical pace, I managed to get through a very painful 4k. Even though it was painful, my one leg had decided to be a quitter and I had an awful stich in my side, it was so rewarding to finish and know that I had tried my best. As we walked back to our meeting place to gather our things, the other members each came up to congratulate me and tell me a bit about their running stories. One was a well seasoned runner who enjoyed snowshoe running in the winter (yes, running in snowshoes!), another had just run her first 5k race earlier in the fall and she wanted to go further, one had friends who were training for triathalons and she was curious - this group was so diverse in experience and skill levels, and they were all super welcoming. So after the session I asked what I should do next, and the leader challenged me to run two more 4ks and then up to 5k. So I took my homework and tried to run the two 4ks that week. I failed, miserably. I felt like I couldn't run more than a few minutes before I was tired, had a stitch, my leg bothered me, I was cold, I was hungry - there was every excuse in the book. By the time it came for me to attempt the 5k, I felt hopeless - I couldn't get anywhere near 4, how could I do 5? So, that night I sat at home. The next day I felt so guilty that I went out... and I got 5k! I was so elated, I shared the news with my friends who all cheered with me. For the first time, I felt like I had accomplished something so hugely physical, it was amazing - but was it a fluke? Turns out that it wasn't, two days later I was able to hit 5k again, and it was probably the second best feeling in the world - the validation that I can in fact do it. So, to all of you who are afraid of the winter - don't be. Dress properly, remember that you will feel around 10 degrees (Celsius) warmer than the air temperature. Make sure you scope out your route beforehand, know what the slip risks are (spots where puddles form, slippery surfaces, etc.). To all of you who are afraid to do this in public - don't be. You'd be surprised just how welcoming the community can be. I'd say it's uncommon to find snobby runners, people who can see you are determined to run will encourage you. I've been smiled to, nodded at and waved to by strangers as I run, people will acknowledge that you are doing something positive for yourself. To all of you who don't think you can make it - keep trying. Take note of what is working and what doesn't. Remember my quitter leg? It's because I was running heavy on one side, when I took note of that and adjusted I was able to run like the wind. And my final tip, join a run club. Even if it's only for a night, you'll meet some great people and get some excellent tips. A run club exists to run as a group, just make sure you join one that fits your skill level. They won't leave you behind, they won't judge you - everybody is there to improve themselves, make new friends and have a great time. Well, thanks for reading my long story! And in case you are wondering what's next - I'm going to continue running out in the cold until I can't take it anymore, and I plan to try a 5k race in the spring.

Finally at the 3rd attempt I managed to get through the 1st 3 minute run, I can manage the 2nd part of the run, but having breathing issues at the beginning of a run, due I think to age (66), mass (overweight), never having run before & Asthma. I am going to repeat Wk 3 & hope I can get through it, but will I cope with what comes next & why is my distance is getting shorter, I ended week 1 day 3 at just over 2 miles, but now I am doing 1.75, why?

Hi there, I just completed my first day. I was surprised I did it. I am a Mom of 4 kiddos ranging ages from 12 to 6, my second child has been diagnosed as having autism. I did my first day in my living room, in the dark. I don't feel comfortable running outside. I have about a 10 to 15 foot stretch where I walked/ran laps. I have never been a runner, but always wanted to be. I am praying I will have the discipline to do this. Also, when do I repeat the days,? I did today and it wasn't bad. I couldn't believe I actually did it! Any input would be greatly appreciated. Thank you.

Hi my name is mat quit my job 4 years ago to take care of the kids and I got fat. Hate what I did to myself.nownits time to take back my life. I'm from Woonsocket RI and I run in the mornings if anyone wants a buddy to run with I run 9am till 10. @ Costa park. Feel free to email me if you wanna run together. Haven77947@gmail.com

Hello everybody my name is Peter I started C25k five weeks ago after going for health checkup and being told my blood pressure was high and I was 6 1/2 stone overweight. My gammy leg is from cerebral palsy with makes me uncoordinated and weaker on my right side. I avoided sports at school I was hopeless at everything and got teased relentlessly so just avoided it. I'm 47 1/2 years old. My blood pressure was 170/120 Week one, sixty seconds of running? Day 1 couldn't do it. Day two and day 3 could just do it with occasional few seconds of walking. Week two, 90 seconds of running. Yes I could. Week three, 3 whole minutes of running no way I will be able to do that. Well yes I could if I ran very very slowly. I'm thinking if I'm moving I'm improving. Week four, day one today. No way no way no way will I manage 5 mins of running with only short breaks. I put it off for a couple of hours and went out feeling I was about to fail... Well I did it very very very slowly but I definitely kept moving and didn't walk any of the runs.so I'm pleased. Looking forward to the rest of the runs this week. I'm posting here to keep a diary for myself and also to encourage others. If I can , you can.

@ All longstanding and new ex-smokers - this is the absolutely best thing you can do for yourself, even though at times it might seem like the hardest. I have lost count as to how many years I have been smoke free (probably 13 or maybe 14) after smoking 1-2 packs a day for 15 years or so. When you smoke, you forget how wonderful it is to fill you lungs with air - 'cause you just can't. Here's to more oxygen and less crap in your lungs :-)

Just finished Day 3! In yet another location... Indoor track due to rain. I definitely like outdoors better (breeze, not monotonous) but oh well, I did prevail, nonetheless.

Jeshi sorry to hear you are not feeling up to par. My monthlies do weird things to me to (like wanting to bop people on the head and suchlike...) it's like a strange and vile version of myself has moved in. Yoga and breathing exercises help with stress. You can find lots of beginning yoga relaxation classes online (10 and 15 minutes) and for me, even at my most combative and hair-on-end stressed out - they are at least somewhat effective. On the other hand, glad to see you doing so well with the running ... that should be enough to put a smile on your face and take a weight of your chest!

I just want to shout for joy with how far you have come. i have heard that yoga and tia chi are both good for stress i can never get through lesson one because it invoves breathing but with running my breathing is improving so maybe soon my 14 yr old and i sometimes just yell scream whatever you want to call it or punch pillows to de stress as i think im starting my changes and my hormones shift stress has increased as i hate drs and chemicals i will not do hormone therapy but it might work for others.

had so much fun on my lunch break run! week 3 is down and done tacked on extra min run on that last 3 min strech so 4 min piece o

My day three is up. I feel better and happier. Thanks guys and gals

Mat, congrats on putting down the smokes!!! It's hard. I quit last October 30th for the third and last time. Just know you can never have a drag off anything again, or its over. You're stronger than they are!!!!! Good job on getting moving too. Great program, with great support!

The pace definitely comes around when endurance picks up; I'm on W10 of the 10K app and the time drops off of the 5K segment of the nominal 10K run. On each run in week 10 I set new best 5K personal records.

i think a lot of runners have a touch of ocd tendancies lol so funny i can just picture you jumping of treadmill and going out and hey you threw stairs in there wow

Oh yes, winter is coming and running will start to be a real ordeal

I ran to the end of the street, about another two minutes, because I know it's a five minute walk back to my houses LOL!

LOL, that's funny Wendell... did you keep running or just to the end of the run?

@blondebass - Good for you and keep us posted. I dialed it down from 4 times a week to three times, but I have to say that two consecutive days not running is not working for me either. I think what I'll do is go back up to 4 and on the second day of the two back to back days do a really easy run. That way I won't feel like I am losing my grove, but on the other hand won't be over taxing my body.

I just finished week 1 day 2. My son (10) is my motivation. I used to be athletic, now my nickname is BBFD, big bad fat dad. Never really bothered me, but as my kids get bigger unfortunately so am I. He said he would do this with me, but dang it boy, can't you tell I can't breath, much less talk! I need to complete this. I owe my kids that much, to remain a SUPER HERO!

sounds like when i get there ill pysh through and worry about time later im not planning to ever race so for me its just health and endurance how far can i go

LOL I said that exact same thing 11 months ago. Then it was "ok just a 10k". Then it was "Wait, why am I running a half marathon?". Now I just came to terms with the fact that I have an addiction so I just pre planned on the KDF Marathon in Spring 2017. No need to deny it LOL

It went well during the first 5 K, I shaved off 1: 36 minutes relative to W10D1. In the last 3 K, I shaved off about maybe 30 seconds. My knees feel great.

As I feared, it was raining....me and my running buddy met by the school bus in our running gear and umbrellas and went our separate ways...it did stop raining after a couple of hours so I went out running alone (I was obsessing about running and was getting nothing done anyway). I wasn't sure what to wear, if it would start raining again or not, and decided that if it started raining I would quit - and not hold it against myself. I started running with a shell windbreaker, but shed it half way and stashed it in my car as I ran by (I didn't stop moving my legs - I jogged on the spot while I opened and closed the door so I am not considering that stopping). I was running with my phone in my hand, which I don't usually do, and resisted temptation to look at it for just about the entire way. Around halfway I hit a low, but ran through. It wasn't extremely easy, but it wasn't extremely difficult either. With a minute thirty five to go I peeked to see how much I still had... and was nicely surprised. So - I did it. If I can run twenty minutes flat I can call myself a runner. I AM A RUNNER!!!

Wanda, that's PERFECT. The Couch to 5K program is actually not the best named. It's really a teach you 30 minutes of endurance program but that was a much less catchy name. Once you've established that running base, shoring up the numbers really isn't all that hard. Over the next couple of weeks you'll find yourself naturally running that a little bit quicker, and by adding on a few minutes every week, you'll be to 5k in no time. All because you've crossed the magic threshold of running half an hour.... YOU WIN!

Hi back again. i took a weekend break for my birthday and haven't run for 3 months!!!!i On the up side I am 26 lbs lighter than when i started. and have just completed week one again. This time im running with my neighbour so I have to do it!!!

Hi There, This is what I do, open the Pandora app, and get your music on, then click the home button and start your running app, and begin. You should be hearing your music too! Let me know if you got it to work... Some people use a GPS map too in the background! Good Luck

Hi, my original post was from June & I am pleased to say I graduated C25K in August, if you do the math it took a few weeks longer for me than some, but I'm 66, asthmatic & really did start from scratch, I hadn't run since school. I still can't run a 5k without a stop or 2, but my best time is a Parkrun in under 35 mins. Now that the cold weather is here I already struggle, so my runs are shorter & I am so much slower, but I will go out when I can. My goal is to be able to run a 10k next year. In short, use the C25k app & forums to help & guide you, you are the only person who can get you off the couch, but you are also the person who knows when to build on repeating stages, don't worry about how long it takes, provided you are honest with yourself you will progress. Well done.