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Hi! So I've never run a race aside from grade school back in the 90s. I'm 36, just had my 2nd baby 7.5 weeks ago. I am a Massage therapist and have worked the ironman massage tent even when I was 8 months pregnant twice... Got inspired and now I want do so a 5k in 10 weeks. Am I crazy? Where do I even start... I never work out but have stamina and figured at the very least I can power walk this race

Hi everyone! I'd like to post my experience on being an absolute beginner to running and getting to the 10k mark. I found it very difficult in the beginning, and wanted to share some things I've learned and some tips that will hopefully help others. I started off doing the Zenlabs C25K and moved straight up to their 10K app. My fitness level was average, and all my running was done on a treadmill. It took 12 weeks and I'm 47 yrs. old. When I first started out it was hard. I mean, OMG I really wanted to get each running session over with. I hated it, complained to myself all the time, and didn't enjoy anything about the whole process! It was a tough trudge and I wanted an excuse all the time to get out of it. I had NO concept how anyone could even remotely enjoy it, never mind really look forward to it every day. Well... I actually went from feeling this miserable and negative to really enjoying running and actually experiencing that "runners high" that I'd read about. I'd like to share my experience for those who are at the beginning and feeling as disillusioned and dejected about running as I did. TIP 1 When you first start out, it's gonna be hard. There's no way around that, BUT it's pretty short lived. If you follow a structured program like the C25K, you progress at a nice rate. I ran every other day. 12 weeks later, I'm in a very happy place. TIP 2 Music. There is no way in hell I could have got to the 10K mark without a GREAT playlist of music that has a fantastic beat. This was an absolute must for me. I learned to quickly get rid of songs with beats that didn't work, and add more songs that I loved and that had beats that really kept me going. TIP 3 The beginning of a run is always tough. I assumed the more I progressed that this would go away, but it doesn't. Even at 10K, that first 4-6 mins is like getting over a hill - it REALLY sucks! I assumed it's just my body suddenly adapting to going from a stationary state to a running state, but whatever it is, the beginning of a run is like a challenging hump to get over. That leads me to the next tip. TIP 4 When you get into a schedule and get better at it, you really want to get over the misery of the "run start-up." I did a lot of research into this and went to a local running store. The consensus is that the beginning of a run is always tough. Always the optimist, I was determined to try and make it easier, so I started researching supplements. Now... I'm a really healthy person. I eat 100% organic, vegetarian, no processed food at all, and only pasture-raised dairy, so the thought of supplements wasn't top of my list. But I did learn that caffeine can really help with that tough part at the beginning of a run. I don't drink coffee at all, and the fact my office co-workers are addicted to their caffeine fix make me have zero interest in coffee! BUT, I wanted to make my run easier so I tested out 200mg caffeine (in supplement form) 30 mins before a run. Damn, it really helped...! I hate to admit it, but now that tough beginning to a run is so much better. I'm really hoping that as time passes by I can phase out the caffeine, but right now, I'm sticking with it :-) TIP 5 Always spend a couple of mins stretching before you get started. I do 3 simple stretches. 1) rag doll, bending at the waist for 30 secs to give my hamstrings a good stretch, 2) quad stretch, bending at the knee and holding my ankle behind me against my butt to stretch my quad for 30 secs, and 3) holding knee into my chest to stretch my glute for 30 secs. If I DON'T stretch, I notice the first few mins are tougher and more challenging to me. TIP 5 KNOW it's going to get easier. For me, that didn't happen until 10K. It just didn't, and that was 12 weeks. That's not to say it was all tough, but I never felt that "oh, this is a breeze!" feel at all. When I reached 10K and stuck to that 3-4 times a week, I started feeling good about it. My music list was full of energy and awesome beats, my body had adapted, and I really started to enjoy it. The first few mins is still tough, but the caffeine helps, so that's ok! TIP 6 This may not apply to everyone, but I found using a treadmill to be a life saver. I did the "interval" setting where you could set two speeds, one walk and one run, and it made it so much easier for me as I toggled between the speeds. I also like to have the company of people around me in a gym. I tried several times running outside and failed - I'm not sure why, but I couldn't get in to it. Being at a gym somehow gave me more accountability and put me in the right mental state. I really needed all the help I could get, and I needed the treadmill. My summary is that I went from absolutely HATING running in the beginning to suddenly looking forward to doing a 1/2 marathon. I mean, to me that's shocking that I went from one extreme to another, but I did! Hopefully these tips can help others because they are what I found was the most helpful for me :-)

Hi I have worked my way up to doing the versa app (had to start with 30 second intervals and can now do 1 min ones. I have a couple of questions. 1. Where can I find the actual written programme so I can see how it progresses. 2. How can I repeat a week if the progress is too slow. So far all I have been able to find is to delete the app and reinstall it. There must be a way to skip forward and back, right? Thanks a lot

Hello! I'm a middle-aged mom returning to running after taking a few years off. I completed C25K several years ago, then continued training and ran a few 5ks, a 5 mile race, and two half-marathons. Then I got lazy and depressed and I stopped running. I gained a lot of weight. I was so stressed out about my job, I started grinding my teeth in my sleep and I was having SVT episodes (rapid heartbeat). My doctor said that I had to reduce stress. In July of this year, I decided that I had enough and started C25K again. I also started eating low carb again. I've completed C25K, and I am working on Bridge to 10k now, Week 9, Day 1. I'm very slow, but I am not running to set records. I'm running to get back into shape and to help my mood. Endorphins are fantastic for depression! I also take medication every day, but that wasn't enough for me. Since August 15th, I've lost 20 pounds. I can run for at least 30 minutes with no walking. I'm happier and healthier. I'm dealing with stress so much more easily than I ever did over the past few years. My family is supportive, and they know that every other day is a running day. It's not all sunshine and rainbows, there are difficult days and I'm searching for a job that doesn't send me into the deep end, but I know that I can do this! Here's a link to my blog if anyone is interested. karensrenewalrunning.home.blog My running partner is my little dog, Luci.

I’m trying out the power playlists available within the C25K app and I love the music so far, but my question is...will that subscription transfer over to other zenlab apps? I would like to move on to the 10k and half marathon, but I currently can only play the playlists from the c25k app.

Hello Fitness / Running Experts, While doing running portions of C25K, 10K or marathon run/walk programs, 1) can one be running too slowly? 2) if they are too slow, is it really running, or is it fast walking mistaken as running? I believe I can instinctively say that I am doing running, although it's very slow. How do I make sure that it is not slow to a point where it is impacting relevance of the program or below the minimum running speed expectations of the program. How do I improve upon such issues? Thank you for helping! Background: I started with C25K and then on week 3 switched over to marathon and then took a break before I could finish week 1 there. Now I really want to finish C25K first, then 10K and then marathon. I am 5'5'' and 255 lbs. Have been trying to fasttrack C25K. I realize that best food option for me is eating a "whole food plant based" (aka WFPB) diet, low fat and with a caloric deficit (lesser intake of calories that what I would burn (including exercise)... this along with exercise would be the key to my weight loss and fitness. Having sustained control on my food addiction has been the biggest challenge for me. Regards

Hi just downloaded this app as I have signed up for a half marathon. This year I did c25k and am running parkruns and have done 3x10k. Not fast but I get there. Which week should I start the app on? Thanks Kim

Hi just downloaded this app as I have signed up for a half marathon. This year I did c25k and am running parkruns and have done 3x10k. Not fast but I get there. Which week should I start the app on? Thanks Kim

Hello - beginner here - I'm trying to stay motivated and loving my C25K app but wondered if there is a way to keep the voice prompt telling me when to run and walk at the intervals but STOP telling me which round of running I'm on? I have a hard time not feeling like "UGH I have 4 more runs to go!?!?" I am way better at going HAM on the music I'm listening to and not knowing how many run intervals I have left and being pleasantly surprised when I complete the mission. Thanks! Summer

Last year(16) I decided that I needed to improve my fitness and lose a little weigh as I was starting to feel a bit blaaa. I have never been a runner, but wanted to give it a try. I started with the c25k app... really struggled running for even the shortest time. Gradually I improved a little and could run for 20 mins slowly without stopping. As it started to get dark before I got home from work I stopped running around the country lanes(scared I might get run over) and stopped for a few months. I then got a treadmill in feb 17and from March 17 I set myself a goal of running 3 times a week for 30 mins ( and longer or more sessions was a bonus) I have stuck to this well, the odd week I might have missed a run. I have managed to hit 5k in 30min57sec... can't seem to beat it!

Super excited I found this free app to keep me motivated along with my fitness pal and Pacer to keep up with my steps. Just wish I could connect the C25k to MFP. Anybody have an idea?? Thanks & super day to y'all.

So, C25K seems to be burning through my battery, even when I turn off back ground app refresh. I've don't workouts in the last week, the last being Monday morning, but the app accounts for 16% of may battery usage in the last 24 hours (all after I finished my workout yesterday morning, 17.3 hours of background usage, 0 time one screen) and 17% of my battery usage for the last week (1.2 hours on screen, so my two workouts, and 114.6 hours of background usage!). I have background app refresh turned off, and had location services set to "while using the app" until the last iOS beta software update. Why is C25K using so much of battery, especially when I'm not using the app? Do I need to find an alternative that isn't gathering so much data about me and not running when it doesn't need to be? Link to private imgur post with battery usage screenshots: https://imgur.com/a/fnqOn

So, been using C25K and enjoying it. I have my phone set to allow the C25K to use my location "while using the app". But I have noticed that it keeps on tracking my location even after I've finished my workout and closed the app. Not that I don't trust you guys, but c'mon, you don't need to follow me home to make sure I'm OK! Is there a way to fix this? Am I missing a step or setting?

Hi. I'm a newb with C25k and honestly I don't use music on my Android very often. I'd like to play music while I run. However, I can't get the C25k app to find my Google playlists it does find some 10-year old Apple playlists which somehow migrated to my phone (I do not have the Apple player). What do I have to do to get the app to discover that Google playlist? Thanks.

I started c25k last week, finished w2d2 yesterday. I love running, but don't quite have the stamina for a full 5k yet, so here I am! I also weigh over 200 pounds (5'6") so it's slow going, but I am improving! Nice to meet you all.

I have used the C25K app and now am on the 10K free app. Out of curiosity, I downloaded the 13.1 app. But this seems a totally different kind of app. Very little running. Run 4min/walk 2min? What is that all about? I can do that in my sleep. I expected the app to be more brutal than the 10K app. Am I missing something?

Hi, I just turned 39 on Saturday and am from West Midlands in England. I started and completed C25k in 2009. Felt such a sense of achievement when I completed it. Once complete I started a one hour runner programme but cant for the life of me remember what happened - but suddenly I didn't do it anymore. I go tot the gym and do lots of spinning classes each week - really love it Anyway, as a teacher, I am on my summer break and thought what a great challenge to complete C25K again and this time, keep it up! As I go spinning I already have a level of fitness so decided to start on week 4. Yesterday was day one of week 5. I will do day 2 on Thursday and the dreaded day 3 on Saturday! Last time I did the programme I did it outside. This time I am doing it at the gym on the treadmill, with the intention of getting back onto the roads when I am running for a more prolonged period of time than the shorter intervals. I am looking forward to reading other people's experiences- I find it really motivating

Hi All, I have an iPhone that I run (either outside or on an inside track). I would like to use my iPad on my treadmill. Does anyone know if you can sync C25K progress on the two devices? Thanks. Rich

i have completed the C25K training and my first 5k is in 2 1/2 weeks. I have a 2 part question. 1. What should my plan be to gear up for a race? Just keep running 3 mi on say Mon, Wed, Fri. or Tuesday Thursday. 2. What should my plan be after that? Same thing? Mon, wed, fri or Tuesday , Thursday or maybe the 10k trainer, knowing that 5k would be easier if I could run further? Any help or advice would be greatly appreciated. God Bless!