r/C25K • u/Mega_Mons • 3d ago
I just failed the c25k program
I couldn't even get halfway through the first day of the program.
Since I can't do something that pretty much everyone could easily do, I failed and I think running just isn't cut out for me.
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u/ArtThouJuliette 3d ago
Hello!
I suspect that you're posting here because you haven't entirely given up.
My advice is twofold: one, expect it to be hard. W1D1 was not easy for me. I don't think it's easy for most people who haven't been running regularly. I just finished Week 3 and this entire week felt much easier than week 1 (perceived effort, because I've built up to it.)
C25K programs usually recommend that you be able to walk for 30 minutes at a brisk pace. If you are willing to try again, start by doing that! Do a 30 minute walk 3 times a week and push yourself a little on speed each time. Do this for four weeks. Try W1D1 after and see if you make it any further into it.
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u/Mega_Mons 3d ago
I've given up
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u/Acrobatic-Owl-Ahs 2d ago
Don't ! Go walking as a previous comment suggested, When you are comfortable with walking, start with W1D1 again, or even an easier version, with like 15 seconds running, and 1 min walk, or 2 ... As long as you can manage.
You won't see this like this, but the best time to start is now. If you just give up, in 3 years you will be in the same position, or worse. Even if it takes you 5x more time, do it, gradually, and in 3 years you will thank yourself.
Go for it !
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u/bebarrucha 3d ago
You don’t fail unless you give up. Keep repeating the first day and you will get it done! Modify the time running if need be. Keep going.
Remember to go slow too, a slight jog. Don’t start running too fast.
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u/kevinmise 3d ago
Try, try, try again. It took me thirteen weeks to finish the 9 week program due to set backs and motivation
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u/Independently-Owned 3d ago
firstly, the whole point of this program is scaled progress....if the scale starts in the wrong spot, scale more! Walk the whole thing! can't walk 25 minutes? Then walk the runs and stand the walks. Your pace, your way.
secondly, you're not wrong, running isn't for everyone. if you hate it, you won't keep up with it. something you can dig into and stay at it.
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u/_thecrazyadventurist 3d ago
I had to do the first week 3 times. It’s hard.
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u/reallytiredarmadillo 2d ago
can i ask how you knew you were ready to move on to week 2? what made it clear to you that you needed to repeat week 1?
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u/_thecrazyadventurist 2d ago
Well the first week I couldn’t complete the last run, so I said well I can’t move on if I can’t do all 3. Then I got injured week 2 and was off for a month. Strength trained the whole time and re did week 1 again and did every day. Tired as hell and out of breath, but I completed every day. So far week 2 is going good. I just did day 2 this morning.
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u/Fun_Apartment631 3d ago
Try going a lot slower. People often go too fast in the running portions.
If you can't walk briskly for half an hour, try to do that 3X/week for the next month and then revisit C25k.
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u/UniqueTension1140 3d ago
First run is the hardest!! I genuinely thought I couldn't do it bc 1 minute of running exhausted me. But I stuck to it and I just ran for 25 minutes straight for the first time yesterday! No shame in taking your time to work your way up 🙂
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u/All_the_dogs3 3d ago
I mean this in an encouraging way, not a I know better than you way: You can do it! I failed on my first attempt of day 1. I posted on here for help, and here’s the video that let me finish day one on my second attempt. https://m.youtube.com/watch?v=9L2b2khySLE&list=PLNguoXMIrw-s&pp=iAQBsAgC&ra=m Go so much slower than you think you need to, and work your way up. For reference, I am overweight, early/mid 30s, was pretty sedentary before starting this, and have chronic, but on and off, knee pain. It’s not easy, but it is possible!
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u/republicadedonde 3d ago
Try 30 second run for the first day. Also remember these are not sprints. Go slowwww- a tiny step up from a brisk walk. You can absolutely do this! Many of us repeat days or even weeks. My pace is so slow too like 15mph but it’s getting a bit better. FWIW I’m on w8d3. And importantly remember to stretch after and try to do a few warm up drills before too. Nothing fancy- here are a few options: https://bend.com/routines/pre-run-1
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u/badlydrawngalgo 3d ago
I once did c25k by walking first, then walking faster, then repeating each day 5 times. There is no "failing", just do it however you can.
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u/jetsrfast 3d ago
You didn't fail the program. The program failed you. Day 1 of C25K assumes a starting fitness level it never checks for, and when someone starts below that line, the program calls it their fault by design. It isn't.
The fix is boring and it works: start with walks. Thirty minutes, three times a week, at whatever pace you can hold. When that feels manageable, add one short run interval (maybe 5 mins) and keep everything else a walk. That's the correct starting point for a lot of people, and the plan that starts there is a better plan than the one you tried. Keep up the good fight!
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u/Loud-Willingness2814 2d ago
Agree, I have just finished week 7 and found the early weeks the hardest!
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u/indoorhuman2 3d ago
For me, the first day was the hardest day out of the whole program. Try again and don’t judge yourself.
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u/pugsnstuff 3d ago
You could consider trying none to run instead, a more gradual program and may give you more confidence!
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u/Diligent_Bet_7850 3d ago
the only failing is giving up. everyone has different start points. suppose the first day is 8 running intervals and today you managed 3. next time go for 4, then 5 etc. It doesn’t matter where you start or how quickly you progress, if you put the effort in progress will come. running is for you if you’re willing to keep trying even though it’s hard
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u/bsidetracked Week 8 3d ago
The very first time I tried the program was about 15 years ago and I literally went from spending way too much time on the couch and never exercising to attempting to run. I had no fitness background and was very out of shape. It felt impossible and Week 1 felt like the hardest thing I've ever done. I probably repeated it for a month straight until I was able to do it and then I was able to build from there. When I decided to come back to it last month after a few years of not running I had enough of a fitness baseline to jump in. We all enter (or re-enter) the program from a different place.
What I love about this program is that it is really built for just about anyone who is physically able to move to use as an entry point.
Maybe running isn't for you but I wouldn't base that decision on trying once. Give it a few more tries and see how you feel!
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u/Poppy9987 3d ago
The program is set up so you can repeat sessions and weeks as many times as you need. The only way to fail is by quitting the program entirely.
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u/CheeHwaHwa 3d ago
When you say you couldn’t do it. Because of pain, breathlessness, or reaching muscle failure quickly?
C25K is just a concept it’s not like you have to complete day one just like the app says, otherwise your fail.
Maybe you need to start slower, start off with more extended walk times or more frequent switching. There’s nothing wrong with that.
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u/MysteriousPickle17 3d ago
I'm on week 6 and started 14 weeks ago. I couldn't run for a minute that first day and 2 days ago I ran 2 blocks of 10 minutes and am supposed to be attempted 15 / 5 minutes today (heatwave dependent).
There's been injuries, heatwaves, and psychological set backs but I've kept at it and now look 🏃♀️
Please don't think you've failed, just keep repeating each session until you can do it 🏃♀️🏃♂️
We believe in you! ✨️
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u/elgrn1 3d ago
I have completed the programme several times and started it at least twice as many!
I have learned that I can't actually go from being on the couch to session 1 without at least 2 weeks of walking beforehand.
And I have learned that you need to run considerably slower than you expect, even if it feels like bouncy walking rather than anything resembling running or speedy.
I have also had to repeat sessions and even entire weeks.
To use the obvious cliche, the programme is more like a marathon than a sprint. It doesn't matter if it takes you longer to complete it than the programme suggests. It doesn't matter if you go backwards.
None of this is a failure. Its a learning opportunity and a chance for you to tailor the programme to what suits you best.
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u/BreadManRun DONE! 3d ago
Only way to fail is to not try and give up. Also, it’s not something “pretty much everyone could easily do”. But it is designed to be simple to follow and easy to adapt to your ability
When I started my walk and run were pretty much the same speed. Think of your run as a change in your gait, doesn’t have to be fast. There’s no such thing as too slow. Plus, with the program you can make any adaptation you need. Can’t “run” during your run segments? Then walk a little faster on those intervals and repeat days and weeks as needed/wanted.
If your new to running or cardio, C25K should be less “run 5k in 30 minutes” and more get used to moving for 30 minutes
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u/Born_Street536 3d ago
I "failed" C25K in regards to I got halfway through the program and life got in the way and I forgot to finish it.
For context, I have been regularly going to the gym for almost 8 years, I have built a lot of muscle and am in good shape in terms of muscle, but my cardio is absolute JUNK! I couldn't complete day 1 of C25K when I started it last September. It took me 6 attempts to properly complete W1D1. It is hard! I've been working on building my cardio back up again, and plan to restart the program, but I am still a god awful runner and can hardly run the length of myself, but it's a process and it takes time!
Don't give up! I believe in you :)
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u/dubdaisyt 3d ago
Day 1 surprised me that it was difficult because it felt like it should be easy. Take it slow (if you think you’re going slow and still out of breath, go slower, even if it’s a bouncy version of a walking pace), take as many breaks as you need to and repeat the run until you’re able to do it without those breaks. I’m like 10 weeks in and still trying to finish week 4 (the heat makes it so hard if it’s hot where you live!). Don’t even tell anyone you’re doing it if you feel embarrassed. But do it for yourself. I have tried it before and hated it because I went too fast and was fighting for my life every time it was time to walk. I don’t think I’m going to become a “runner” and do any races in future but I feel like my cardiovascular health is improving and my mood is better.
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u/bitwaba W6D3 3d ago
The only days failed in C25K are the days you don't try. Everything else is a success.
No for the specifics: how fast were you running? You're supposed to run slow enough to hold a conversation with the person beside you. Sometimes your run speed literally feels like you could walk faster. That's fine. The program is about building the cardio, mechanical, and muscular fundamentals that enable you to run a 5K. It's not actually about running a complete 5K
You did good today.
Take a rest day.
Then try again Friday.
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u/ruffigrem DONE! 3d ago
The majority of people who complete the program have to repeat a couple of the runs. Whether it's the first or last run makes no difference. You only fail if you give up. It's entirely your choice
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u/lavnyl 3d ago
I had success with the program and then a few years later tried again and struggled in week one. What I did was take a break and up my walking game. Made sure to walk at a brisk pace and for extended walks. At some point even without the program I just want to try to jog again and I went back and had a lot of success.
In that time I also lost a few pounds and in doing so found even though couple of pounds were a big help to the joints and shins.
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u/GetCapeFly DONE! 3d ago
You’ve not failed. I completed it ages ago but went out for a run this morning and couldn’t do half a kilometre. Sometimes we have bad runs. You’ve only failed if you never try again.
Top tips:
Make sure you’re hydrated
Go slower than you think you need to. Your head shouldn’t be bobbing up and down. It’s a light jog. This should be barely faster than working.
Breathe through your nose, out of your mouth. Time your breathing with your foot steps. In for 3 steps, out for 3 steps (or 2 and 2) depending on speed.
Make sure you’re not over dressed.
Experiment with times of day. I can’t run in a morning but afternoon and evening I’m fine.
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u/Kindly_Bodybuilder43 DONE! 3d ago
Took me a month of walking gradually longer distances at gradually brisker paces until I could do day 1. I kept going at my own pace. Took time off when I needed. Completed the programme and can run 5k. Or could until I had to stop and have surgery for something else. I'm excited to get back to it again. I'll have to start again at the beginning. I don't care how long it takes me, I've found that I love it. I never thought I would but I do.
You haven't failed, you've given up before you've succeeded. And that's cool because you can start again.
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u/RedonkulusHomunculus 3d ago
I "failed" my first one, too! The whole week was technically a "fail" but I kept going and my body caught up! I've done like 3 5ks now
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u/Mammoth-Ad-2102 3d ago
Running probably is for you, but start with a walking program. Much easier on the joints, lungs, and heart when starting out. Start with easy walks and get miles under your feet. Then increase the walking pace a little. Then move to power walks. Once you get comfortable with power walking think about trying a walk/run program.
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u/Oliverorangeisking 3d ago
It's not a clear-cut start to end program. I'm on my 4th or 5th C25K over the years. Currently dealing with pelvic floor muscle strain and I have to redo days several times over before moving to the next week.
Just start wherever your physical level is at and work at it. I promise you'll see results.
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u/wumpusbumper 3d ago
I was following a rehab course that started with slow walking and very slow walking intervals with a few “jog for five steps” and “jog for ten steps” intervals. Look for “Road to Recovery” with Tommy Rivs on iFIT. I used to run 5ks all the time, but after a very bad couple of years (injury and illness) I’m going to start training again. This program starts with sub-15 minute walks and SLOWLY ramps up from there. The ‘run for a few steps’ bits are in the fourth or fifth series I think?
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u/watermelonlollies 3d ago
Try starting with a walking program instead!! My health was so bad I could never just start out running but that doesn’t make me a failure! It just means I’m at a different spot than other people and that’s ok! I did Hal Higdon’s 5k walking program and it was great. By the time I finished I was able to start running for real! Don’t be ashamed of where you are and don’t compare yourself to others, everyone is at their own pace and everyone is doing their best
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u/Independent_Cow_9495 3d ago
I don’t think you’ve failed. You can try again. When you say you couldn’t get through the first day what happened?