C25k Progress Report (Couch to 5k)

On the 7th May I started C25k (Couch to 5k). Today I want to share my C25k Progress Report.

C25K Progress Report

What is C25K?

C25k is a programme designed for people wanting to start running. In 8-10 weeks (depending on which specific programme you follow) it takes you from a beginner to being able to run for 30 minutes by training 3 times each week.

This is the programme I’m using. It’s an NHS version of C25k. It’s 9 weeks long. I’ve downloaded the app to listen to the prompts as I am running.

This week I’ve completed Week 5 and I have 4 weeks to go.


I haven’t run since I was little. I have tried C25k previously but didn’t get all the way through it. In part this was because I was running on a treadmill in my garage staring at a wall covered with spider webs and fly carcasses. I didn’t like going out there in the dark and when it got difficult it was easier to give it a miss and promise myself I’d do it another time. I was disappointed I hadn’t completed it and I’m keen to prove to myself that I can complete it.

Last year I introduced daily yoga practice and I’ve been a member of Slimming World since August 2016. As I’ve lost weight I’ve gradually upped my activity levels and I decided to take the next step and try C25k again.

C25K Progress Report

I’ve been “running” on Monday’s, Wednesday’s and Friday’s mostly. In half term I had to switch days around for childcare. This resulted in running on a Saturday and my usual pathway was very busy so I won’t be doing that again in a hurry! I’ve mostly stuck to 2 different locations so far. Getting a little further as the weeks go by.

At the end of each week I’ve made a few notes about my progress. Here’s what I’ve got so far:

Week 1
  • I had sore legs following my first run.
  • I’m disappointed it didn’t get easier over the week.
  • But I DID IT! Week 1 Complete!
Week 2
  • It was a good week.
  • I also tried Clubbercise for the first time on Thursday.
  • It feels like I am starting to recover faster.
  • Running is still hard.
Week 3
  • One Third Down!
  • It’s still really friggin’ hard!
  • But I am strong – I can do this!
Week 4
  • I had a GPS fail on Day 2 this week which made me grumpy.
  • By Day 3 the first 3 minutes of running felt a little easier.
  • It’s really hard still.
  • Great to have hubby and son along for company for Day 3.
Week 5
  • The running times seemed to escalate quickly this week.
  • I ran for 20 minutes without stopping!!!
  • Wasn’t sure I could do it. And I did it! Go Me!

Running Support & Accountability

My husband is a runner and one time each week he’s run with me. It’s been lovely to have some moral support along the route. And I’ve borrowed some of his “gear” as well like a buff to use as a headband to keep my earphones in place and a belt to keep my phone and keys stored.

On the Saturday mentioned above he come along with my son on his scooter so it was well and truly a family affair!

I think it’s been good for me to run on my own and also with others.

I’ve been keeping track of my progress via the Strava app and a spread in my Bullet Journal.

C25K Bullet Journal Tracker

I’m also uploading to my Instagram stories every day I run. I’m saving all the stories as a highlight and it’s already great to look back on!

What next?

I intend to keep going and reach the end of the 9 week programme. This should finish up early July and then I have a couple of weeks before the summer holidays. I am hoping to run 3 times a week between now and the Summer break. And then I will make a plan for what happens next. I may look at trying Parkrun and/or entering a 5k race.

Hopefully I’ll be back once I’ve completed the 9 weeks with a final C25k Progress Report for you.


Are you a runner? Have you tried C25k? If so. I’d love to hear about your experience – please leave me a comment.

2 Replies to “C25k Progress Report (Couch to 5k)”

  1. Just wanted to say Well done you!! I have been a runner most of my life but had stopped almost completely over the last 5 years. I have gotten back into it, but not with any real consistency. Yoga has been my main focus the past couple years. I just signed up with Adidas for the Run for the Oceans event… after hearing about it from ADRIENE!! I am excited to get back into it and have some accountability. You have inspired me as well amazing lady!! Much love!! 🤗😇🙏✌🍃🍃👣

    1. Hi Allison! Thanks for the comment 🙂 I’ll have to look into the Run for the Oceans event – I saw it mentioned on Adriene’s Instagram I think. Enjoy getting back into it 🙂 All the best xxx

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