I’m preparing for a 5K run at the end of August, and I wanted to share my journey from Day 1 so you can follow along and see the progress unfold.
I’m using the Just Run app, which offers a structured program with three sessions a week. It follows a run/walk approach—running for 1 minute and walking for 2 minutes—perfect for building endurance gradually and sustainably.
My goal is to complete the 5K in 35 minutes. It feels like an ambitious target, but I want to give it my best over the next two months. Let’s see how it goes!
I’ll be posting updates three times a week to share my progress and reflections. If you’re starting something new too—whether it’s fitness-related or not—I’m cheering you on. Progress doesn’t have to be fast to be meaningful. Keep going, even on the slower days.
Take care, and let’s keep moving forward—one step at a time. 💪🏽👟
Week 1 Day 1
I didn’t feel any pain today—maybe my body is stronger than I thought. That made me feel grateful.
I did feel a bit insecure heading out, since it’s been such a long time since my last run. But once I started moving, something shifted. I felt good—really good. I wasn’t out of breath, and I was surprised by how easily I could complete Day 1.
Now, I’m looking forward to Day 2. I feel hopeful and positive about completing this challenge.
Quote for today
“Run with your whole heart”
Week 1 Day 2(Update on 24.06.2025)
I’m so glad I bought the running pad—thanks to that, I could still get my run in. I felt great after finishing it! I also did a yoga session afterward for some much-needed stretching, and it really helped relieve the soreness.
I’m proud that I pushed myself to complete the workout, even when I didn’t feel like it. The pace is still slow, but I’m hopeful it will improve with time.
Quote for today
“One Day at a time”
Week 1 Day 3(Update on 26.06.2025)
I’ve finished Week 1. I feel a bit tired but without any pain. I felt a deep gratitude towards my body. Even when I haven’t treated it well in the past—without nourishing it with good food or movement—it has always been kind to me. I am really happy to complete the first week. I plan to celebrate by going to my favorite café tomorrow. Looking forward to Week 2.
Quote for today
“Celebrate small wins”
Week 2 Day 1(Update on 29.06.2025)
Today I felt really lazy and had no mood to run at all. I wanted to quit after the first round, but I told myself, “Just one more, and then I’ll stop.” Then again, “Just one more…”
And somehow, I finished it.
I felt so much better afterwards.
Sometimes, all it takes is just starting—even when we don’t feel like it. That tiny bit of momentum can carry us through to the end. Keep going.
Quote for today
“Keep showing up for yourself”
Week 2 Day 2 (Update on 01.07.2025)
Today I felt super motivated—even ran during the walking sets!
I’m proud of the progress I’m making. I’ll keep going, one day at a time.
Quote for today
“We are stronger than we think”
Week 2 Day 3 (Update on 03.07.2025)
Today, I didn’t feel like running at all. I had to drag myself out, and honestly, it felt boring and meaningless at first. My mind came up with hundreds of reasons to postpone it—but I pushed through and finished the run anyway.
And you know what? It felt amazing once I was done. I think that’s what they call a runner’s high—that rush of energy and pride that hits you after a tough run. Even though it was just a small step in the bigger journey, it made me feel like I could achieve anything.
I believe in myself a little more now, and I’m going to keep pushing forward—one step, one run at a time.
Excited for Week 3! 🏃♀️💛
Quote for today
Every time I start my run, I listen to this audio—it really motivates me and helps me push past that initial resistance.
I’m sharing it with you in case it helps you too. Sometimes, just a few encouraging words can make all the difference. 💛
Week 3 Day 1 (Update on 06.07.2025)
I didn’t feel like running today as well. I wonder if there will ever be a day where I am actually excited to go for a run but as always I felt satisfied and happy after I have completed it. My sleep cycle is a bit disturbed again. I need to be a bit more disciplined to fix it but it’s difficult. I dint feel any pain or soreness today but just really tired because of less sleep. I will try to rest well today. I am also treating myself for dinner today in one of my favorite Bistros ❤️
Quote for today
“Keep moving forward” -Rocky Balboa
Week 3 Day 2 (Update on 08.07.2025)
Done and dusted! I’m really glad I bought the walking pad—on days when I feel too lazy to go outside, it’s such a game changer. Music has been a huge motivator too. I’ve made a playlist of my favorite dance beat songs, and I trick myself by saying, “Just one song.” But once I start, I end up enjoying it and finishing the whole session.
I hope the rest of the week only gets better. Someday, I’d love to run 5 km in under 30 minutes. That’s the dream—and I know I’ll get there. 🏃♀️🎶💫
Quote for today
“Your victory belongs to you. No one else. Take pride in it, believe in it. Stand on it. Earn it because it’s your’s” –WHY I RUN” by Coach Pain.
Week 3 Day 3 (Update on 10.07.2025)
Today, I was not able to go for a run because I went hiking. I hope it’s alright. I will skip today’s session and start directly with Week 4 Day 1.
Week 4 Day 1 (Update on 13.07.2025 20.07.2025)
I had to take a short break because I wasn’t feeling well. Today, I finally completed Week 4 Day 1. Honestly, I didn’t feel like running at all, but I pushed myself to show up—and I’m glad I did.
I feel like my pace is improving slightly, but since I’ve been running only on the treadmill at home, I’m not sure how that will translate when I run outside. Maybe for Day 2 or Day 3 this week, I’ll try going for an outdoor run—if I can overcome the laziness!
The good news is I don’t feel any pain. Still, I’m trying to find the right balance between pushing myself and protecting myself from injury. It’s tricky, but I hope with consistency, I’ll discover that middle ground.
I’ll keep you updated after Day 2. Thanks for being here with me. 💛
Quote for today
“Rest when needed but never quit”
Week 4 Day 2 (Update on 22.07.2025)
Week 4 Day 3 (Update on 27.07.2025)
I was super motivated to run today and felt great and confident after finishing the session! My pace improved too, which made me really happy. I’ve been running on the treadmill lately, and while it’s helped build consistency, I’m a little unsure how it’ll translate to running outdoors—where I’ll have to pace myself without the machine’s help.
Planning to test it out next week and see how it feels. One step at a time. 🏃♀️🌤️💪
Quote for today
“If you love life, life will love you back“
Week 5 Day 1 (Update on 04.08.2025)
Today I tried running outside instead of on the treadmill, and it was much more difficult than I expected. Controlling my own pace without the treadmill guiding me was challenging. I kept running out of breath and felt frustrated that I couldn’t maintain a higher pace.
But despite the struggle, I showed up. I reminded myself that every runner goes through this phase, and progress takes time. Right now, running 5 km at a good pace feels like a distant goal — but I know it’s not impossible. With patience, consistency, and perseverance, I will get there.
I’m looking forward to Day 2. Every step counts. 💪
Quote for today
“It always seems impossible until it’s done.” — Nelson Mandela
Week 5 Day 2 (Update on 06.08.2025 15.08.2025)
Finally, I finished Day 2! It took me a bit longer than expected, but I’m glad I made it. Today I ran on the treadmill, and for the first time, I tried running without music. Honestly, I’ve always depended on music to push me, but this time I wanted to be fully present. To my surprise, I really enjoyed it — I felt more mindful and more connected to my breath.
Week 5 Day 3 (Update on 17.08.2025)
I also felt motivated enough to step outside for a run today. One important adjustment I made was starting slower. Instead of pushing too hard at the beginning, I jogged at an easy pace and was able to keep going steadily. This gave me so much confidence. Even though today’s program only required a 20-minute run, I decided to test myself and see if I could complete 5 km. And I did — in around 45 minutes! 🎉
I’m honestly so proud of myself. My confidence has grown a lot, and for the next few weeks, I won’t focus too much on pace. My main goal is to build endurance and keep running consistently. Speed can come later.
Quote for today
“Everything you’ve ever wanted is on the other side of fear.” – George Addair
Week 6 Day 1 (Update on 21.08.2025)
Week 6 Day 2 (Update on 23.08.2025)
Week 6 Day 3 (Update on 28.08.2025)
As I mentioned in my August’s New Experience post, I participated in a 25 km relay race today, so I’ll count it as my entry for this week.
Although the goal of the Just Run app is to take me from couch to 5 km, I’ve already accomplished that milestone. I’ll still complete the next three weeks of the program to finish it fully and see how much my pace improves. I feel more confident in myself that I will be able to do better. I’ll share updates on my progress as I go.
Week 7 Day 1 (Update on 04.09.2025)
Lessons I’ve Learned So Far
I want to share some tips or lessons I have learnt. I will keep adding more until I finish the program.
- In the first weeks, music really helped me. But now, I’ve realized I don’t need it. Running without music helps me stay mindful and focus on breathing.
- Start slow. Even if it feels “too slow,” it’s better to build up gradually and finish strong. Pace can always be improved later.
- Running in loops or small paths feels easier. For example, if 6 rounds equal 1 km, I can mentally push myself by saying “just one more round.” It creates a rhythm and flow that keeps me going.
- Focus on your breathing, but if it feels overwhelming, briefly shift your mind to something enjoyable. For example, I thought about what I was going to have for dinner after the run. I’m not sure if this is the ‘official’ way, but it helped me push through a few meters before returning to mindful breathing.
- For me, the first 2 kms seem the most difficult. Push through those first 2 km, even when your mind says “just quit”—after that, it will feel lighter and more enjoyable. But always be mindful: don’t push through actual pain.
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