You should run at a pace you are comfortable with. As you move to later weeks, you might have to slow down.

Are you doing a timed version, or a distance version? I used a distance version and the running time was longer because I was running slow. I think most timed versions only lead to a 30 minute run.

Congrats on getting started!

Welcome! I'm glad that you're enjoying the program. Trust it. It works.

If you're doing the timed version, it's unlikely that you'll be running 5K at the end of the program. That will be a goal for you afterwards and you'll reach it quickly. You will, though, be running for 30 minutes and that is a wonderful feeling and well worth the effort to get there.
Take the pace slow. Whatever speed you can comfortably manage is the speed that is perfect for you. Slow and steady will get you to the end of the program.

Thanks, Varda....yes, that's what I meant. It'll take you longer than 30 minutes to run 5K.......but you'll be able to run 5K, you'll have that ability; it'll just take you longer.

Good work Bluizflame - before you know it, you'll be running 5k even if it does take over 30mins initially (still takes me more than 30mins 3mths after graduating but hey, as long as we enjoy it!)

As already mentioned, don't worry about speed - you might end up running slower than 5mph in the later stages but as you run more and more you'll get faster again. As long as you can complete each day, that's all that matters at this stage.

I am on week 7 now and It's about 35 mins or so for me : ) I think it just stays around there! Happy you are starting ! I love it and can't wait until I am done.

W3D1 done...

Didn't think i would get thru with the first 3 min run, but i pushed on!

That's awesome! I'm on week 1. Hope to get to where you are at soon.

W3D1 done...

Didn't think i would get thru with the first 3 min run, but i pushed on!

Nice job! I just did week 3 day 3 today. Didn't think I could do 3 minutes either but like you I pushed on! Now I'm freaking out about week 4 ????

W3D2 done

First 90sec & 3 min run was fine....the second round was another story. 90sec run went well, but then about 2min into the 3 min run it started to hurt to breath on my left side...like cramping or something. Pushed thru it and finished the run though! Boy was i thankful when i heard the voice say to slow down to cool off! haha Continued to walk for 30 min more at a slower pace but higher incline

That's called a side stitch. If it has a cause, it's most likely from eating before running. Some people have found that a two breaths in/one breath out breathing pattern helps.

If you still get one, You can ball up your fist and put pressure there, walk it off or run through it if it's not too bad.

wow all this group encouragement is great!!. I just came across C25k today and I have decided to take up the challenge. Ive always admired the marathon runners and figured why cant that be me. I know I have some work to do but Im hoping following the program shown on the website I can do it too. :happy:

You can do it! I wouldn't do a marathon for a year or two, but it's really likely you'll be capable of a half marathon in a year.

I started again on 12/24 after starting last June and quitting at week 5 due to calf pain. This time running slower and really stretching my calves prior to the run. So far so good, the previous calf pain was surprisingly quite debilitating and ended up lasting several weeks. But I also love the cool dry weather for exercise - can't stand the humidity in the summer - so this is the perfect time to start again.

I only have one run left to complete the program. I am loving. I haven't ran 3 miles yet. But have ran 1.75 in 29 min. So I will get there

I only have one run left to complete the program. I am loving. I haven't ran 3 miles yet. But have ran 1.75 in 29 min. So I will get there

congrats, you are almost there. just keep running and yes you will be able to run a 5K.

I only have one run left to complete the program. I am loving. I haven't ran 3 miles yet. But have ran 1.75 in 29 min. So I will get there

congrats, you are almost there. just keep running and yes you will be able to run a 5K.

Thank you. I will be doing the last run of the program today. Hoping to do 2 miles.

You have to run better than 6 mph to complete a 5k in 30 minutes or less. You're not going to be up to that after completing this program. Not saying that to burst bubbles, but rather to tell you this: YOU WILL BE ABLE TO RUN A 5K AFTER COMPLETING THIS PROGRAM. If it takes you 40 minutes, it takes you 40 minutes. Big deal. It took me over 40 to run one when I finished the program, but I did it. Without walking. I've gotten it down to under 35 now. I'm proud of that. Only way to get faster is to complete it then work on it.