C25K® 5K Running Coach & Map

I am a completely new runner. Goal is to run 5K and 10K without dying. This is a great program to help train you. The mix between walking and running at the scheduled intervals and time lengths was perfect. The only problem? It doesn’t tell you how fast to run. Only on and past Week 5 Day 2 does it start telling you to jog specific distances for X number of minutes. Example: 3/4 of a mile for eight minutes. If you do the math? That’s 5.625 mph that I’m supposed to be running!! Prior to this I would complete each run+jog interval, but only at 3.5 to 4.0 mph. The reality that I should’ve been going 5.625 at a sustained run literally crushed me and demotivated me big time as I realized I wasn’t keeping up with the actual intended program. That was 2 weeks ago. I’m over it mentally now and am going through the program again; working to increase my speed. This is a lifestyle change so I will repeat the program numerous times, as well as working through their 10K program. Eventually, I’ll be able to get my 5K time at a sub-30 minute pace of which I’ll be extremely happy… I’ll owe it all to this program. Definitely the best money spent for the subscription.

I’ve wanted to get in shape for years but was convinced that I should resign myself to just being frumpy. When one of my kids joined track, I remembered how much I loved track when I was the same age. (At all other ages before and after I didn’t like running though lol) I’ve made small efforts here and there to adjust my lifestyle so that I could be healthier for myself and my family. Fear of actually winding up overweight and frumpy for the rest of my life, and fear that I’d never get energy back, be at a healthy weight, or see my actual knees and have real calves again, led me to decide to use the C25K program. I was surprised how many people hadn’t heard of the program, but I’ve been sharing it through social media and through word of mouth whenever I finish a session. The app makes it easy to share to social media so that my friends and family can cheer me on and keep me accountable, while giving me pride in seeing what I’ve accomplished. There’s a community area of other people using the program, and even a place on the app to locate local 5K runs to sign up for so you have a goal to push towards! I’m excited about continuing my journey, and happily surprised at how easy it is. I recommend setting up a playlist on your music since the app chooses the same series of songs otherwise. Just trust yourself to get the first few steps out of the door and let the app do the rest! HAPPY RUNNING!

I used to be an avid runner- my Mile was down to 4:50 pace. As you get older, muscles and dynamics change especially if one does not keep up with fitness. I was trying to get back down to 6min but was going about it the wrong way with a slow jog and getting mileage in. It was frustrating and would take a lot of time just to run. I couldn’t keep at it because I also had this sore on the side of my knee. Come to find out I was going about my run all wrong because of my defeated mentality. This app has changed all that. The mixture of walking and jogging encourages a faster pace and to kick up your knees. The reason; because it’s only 30 min- it’s like that carrot dangling to encourage one to run harder and correctly to build not only calve and thigh muscles, but also the glutes. I cannot emphasize enough on how this app encourages kicking up my knees and picking up my pace during the running portion, thus targets the correct muscles and taking pressure off my knees. Because of all those factors, I can remain consistent and actually look forward to it. I still don’t like running- but 30 min isn’t that long and is a nice escape either with music or talk radio. The best part- being active helps me keep up with my son when I’m playing with him. Just 30 min of my own three days a week- enables me to go the extra mile with my son after a difficult day at work.