A few weeks ago I posted about how I had refound my running mojo, well since then I think I have caught the running bug because I just love it! Even though I have run in the past I don’t think I was having nearly as much fun, mainly because I was viewing it only as a form of fitness instead of a hobby too. I’ve also noticed that I have a lot to learn, there is much more to running than I realised and forgive me for being a geek or a ‘goodie-two-shoes,’ but I want to get it right, hence why I started the Couch to 5K programme.
Now I’m not professing to be a running expert, 6 weeks into the C25K programme because I’m far from that and I don’t think I ever want to be. I’m honestly running for the sheer enjoyment that it brings and I doubt I will ever be as good as some of the awe-inspiring running bloggers that we have in the UK like Anna, Jess, Mary and Mary to name a few, who smash PB’s and have far more experience in this field than me. I, on the other hand, am a complete novice and despite my past runs I knew that I wanted to start at the beginning and work my way up and starting with a 5K seemed like the best step forward for me.
There are plenty of different C25K programmes out there, but I decided to try my chances with the NHS version, which is free to download. For anyone wondering what you can expect, I’ve listed week by week what each run entails:
WEEK ONE
A brisk 5-minute warm-up walk, then you will alternate 60 seconds of running, with 90 seconds of walking, for a total of 20 minutes.
WEEK TWO
A brisk 5-minute warm-up walk then you will alternate 90 seconds of running, with 2 minutes of walking, for a total of 20 minutes.
WEEK THREE
A brisk 5-minute warm-up walk followed by 2 repetitions of the following; 90 seconds of running, 90 seconds of walking, 3 minutes of running, 3 minutes of walking.
WEEK FOUR
A brisk 5-minute warm-up walk then 3 minutes of running, 90 seconds walking, 5 minutes running, 2 ½ minutes walking, 3 minutes running, 90 seconds walking, 5 minutes running.
WEEK FIVE
- Run 1: brisk 5-minute warm-up walk, then 5 minutes running, 3 minutes walking, 5 minutes running, 3 minutes walking, 5 minutes running.
- Run 2: brisk 5-minute warm-up walk, then 8 minutes running, 5 minutes walking, 8 minutes running.
- Run 3: brisk 5-minute warm-up walk, then 20 minutes running, with no walking.
WEEK SIX
- Run 1: brisk 5-minute warm-up walk, then 5 minutes running, 3 minutes walking, 8 minutes running, 3 minutes walking, 5 minutes running.
- Run 2: brisk 5-minute warm-up walk, then 10 minutes running, 3 minutes walking, 10 minutes running
- Run 3: brisk 5-minute warm-up walk, then 25 minutes with no walking.
WEEK SEVEN
A brisk 5-minute warm-up walk then 25 minutes of running.
WEEK EIGHT
A brisk 5-minute warm-up walk then 28 minutes of running.
WEEK NINE
A brisk 5-minute warm-up walk then 30 minutes of running.
Each week consists of 3 runs that assume that you are a new runner and start you off steady as you can see by week 5 things start to get more complicated with a variety of runs in one week. From week 7 onwards, you enter the domain of solid running without the distraction of the walking breaks. The programme also advises that you should take a rest day between each run. I tend to mix up the runs with yoga, walking or my postnatal Pilates class as well as my rest days as part of my weekly fitness routine and it works really well for me.
One of the things that I like about this programme is the ongoing narration from Laura, who has also tried the C25K podcast. You can play your own music whilst out running, a must for me to keep me motivated and she will chime in with words of encouragement, tips from her own experiences or updates on where you are on your current run and what to expect next. It’s like having your own running buddy in your ear and it’s great that your own music is playing and fades out and back in again once Laura has spoken.
For anyone looking to get into running I couldn’t recommend the C25K podcast enough as it really does make it all seem less daunting and is a fantastic starting point for any newbie runner like me. Admittedly, I was a little skeptical at first that a podcast, as opposed to a running coach, was going to give me enough motivation to get me out the door, but discovering how much I’ve progressed week to week is the biggest encouragement that I ever needed.
The programme really is well thought out and challenges you enough each week without making you feel like you’ve run a marathon after each run, which can be a little off-putting. It’s all about taking baby steps, which will eventually have you running without walking breaks for a full 30 minutes because you have unwittingly improved your stamina and endurance over the 9-week period. Burning out midway during a run is something that I struggled with in the past but this programme has taught me to pace myself and go at a steady and comfortable speed rather than steamroller ahead and exhaust all my energy stores in one go.
Another thing that was absolutely shocking was my running form, which is still a work in progress, but I feel that week by week it’s getting better. I’m trying to time my inward and outward breaths with 4 steps whilst running as advised by the podcast and it’s actually more difficult than it sounds. Another tip that I’m trying to work into my runs is to run with my heel first and then my toes to lessen the impact and strain on my knees. Generally, I tend to put all of my body weight on my toes when I run so trying to change this is rather challenging.
Now as I enter week 6 of the C25K programme, it’s definitely becoming more demanding, but in a good way. I know that it’s putting me in good stead for my 5K Race for Life in a few weeks time and I have since entered Run or Dye, another 5K race. After completing my 5K races, I’m going to set myself up and train for a 10K, half marathon and then my ultimate dream, a marathon. I am pinning all of my hopes on passing the ballot for the 2016 London Marathon so need to find a decent alternative in case luck isn’t on my side, because I am doubtful that I won’t get through.
I’m only at the beginning of my running story, but in a year’s time I still hope to be enjoying it as much as I do now with a couple of races under my belt and a marathon on the horizon.
I enjoyed reading about your running story. Keep it up Jemma.
Thanks for the encouragement Stella!
I wish I enjoyed running! Might have to try this app! X
It’s a great starting point for newbies. 🙂
Like you say, it’s all about baby steps. Running is especially easy to fall into the comparison trap with, but I think sticking in your own bubble with tips and inspiration from outside can be incredibly useful.
I’m dreaming of passing the London ballot too! Fingers crossed…
Yes, it’s very easy to fall into that comparison trap. I’m trying to keep the reason why I’m running (for the enjoyment factor) at the front of my mind. Good luck for the London ballot Pip, I wish they would hurry up with the results.
Thanks so much for the mention ~ I’m definitely in good company with all of the fab running bloggers here in the UK, and I’m extremely flattered that you included me among them.
I honestly think that you’re on the right track. I wish I had started out with a proper plan instead of jumping into running the way that I did, and I definitely believe I’d be a better runner if I had focused on form and consistent (but measured) training early on. I picked up so many bad habits, and really nailing your form in the early stages can really help you in the long run (pun intended).
It doesn’t matter how far you run, how fast you run or how much experience you have as long as you’re enjoying running, and it’s lovely to read about your enthusiasm for it 🙂 I’m sure you will become a total running nerd/expert in time ~ it tends to come with the territory, and I wouldn’t class you as a novice or beginner anyway.
Fingers crossed that you get into the London Marathon! There are plenty of fast, flat marathons quite close to you though, so all is not lost if you don’t get accepted through the open ballot.
Thanks so much Jess! I think you’re totally right, it doesn’t really matter what you do, as long as you are enjoying it that’s the main thing otherwise what’s the point – life is too short!
I’m really hoping to pass the VLM 2016 ballot. I turn 30 next year and think it would be a great way to celebrate turning a year older and my new found love of running. Great to know that there are some great marathons close to home too. I will have to research them and check them out. I don’t think I’m ready for hilly runs yet, so the flatter the better! 🙂
This is so good to hear! I’m so pleased you’re enjoying it 🙂 Thanks for the shout out as well!
Running is hard work whatever the level you’re at. I still find myself demotivated or tired, or have bad runs where I literally think “I hate running”. But then you get the good runs which just go well and the sense of achievement that comes with it. And it always feels good at the end of a run too!
I’ve heard so many good things about C25k so finger’s crossed it continues to go as well for you.
Finger’s crossed as well for London, but like Jess said above, there are loads of marathons out there. Edinburgh, Manchester, Brighton, Bournemouth, just loads! And perhaps less crowded than London – but saying that, London would be fantastic.
Running really is hard work and does take a lot to feel motivated some mornings, but like you say the sense of achievement afterwards makes it all worth it. I’ve read a few recaps about the Brighton Marathon and that’s another one that appeals to me too. I really do hope that I pass the ballot, I can just imagine that it’s an amazing experience and would be such a highlight in my life.
I still find running hard work and I have been working on becoming a “runner” for about 5 years now. I don’t think it is something I will ever be good at lol.
I don’t think I will ever be able to become a real ‘runner’, but I’m definitely enjoying trying, ha!
My friend was telling me about this programme recently – but I don’t think I am brave enough to start. I have downloaded a few other fitness aps though so fingers crossed.
Good luck with your fitness apps Bintu. I’m sure you will do great.
I love coming to your page, it makes me feel ready to get healthy lol
Ha, so glad that you like it Sacha! 🙂
Keep up the amazing work girl! This is very inspiring 🙂
Thanks for the mention Jemma! 🙂
My Mother-In-Law has recently decided to lose weight so bought herself a FitBit at Easter and has been on the Couch-to-5k since. She was very unfit beforehand so has repeated several of the weeks, or had to miss odd weeks of training due to a bad back but has lost a staggering 33lbs so far and I am very proud that she has continued to return to the program even after missing weeks here and there. She is now regularly going for little runs or taking the dogs out for a walk which she did not do before. There was even mention of her running a parkrun with me when she was up to the full 5k distance! I have heard nothing but good things about the Couch to 5k plan so I think you’ve made an excellent choice with choosing somewhere to start.
Good luck for getting a place at London in the ballot. 🙂 They have changed the ballot slightly this year so unfortunately there’s less chance of getting in purely through ballot alone. If you were desperate to run London though there is always the charity route? There are lots of other great marathons taking place at a similar time though. I can recommend Milton Keynes which falls a couple of weeks afterwards, and I am hopefully going to make Manchester next year, (dependent on budget!) as this has had great feedback from everyone I know that has run it.
I wanted to start reading ages ago but found it too difficult. Someone told me about this programme but I’m not sure I’d find a motivation to stick to it.
I love the c25k application! I sync my music up while I’m out and love hearing the woman cheer me on as I go!
Great post! I ran all the time when I was younger, just for fun, but not now. I have been doing the squat challenge this summer! Check out my blog for more info 🙂
I love your running gear! I bought a paif of bright orange (and!) pink trainers exatly the same as yours over 18 months ago and have yet to wear them, haha!
I really want to like running but I don’t think my body likes it! I always get shin splints, stitches and foot ache haha! Makes me feel like an old woman when I’m not even 30 yet!
Thanks for the mention! 🙂 It is very flattering to be mentioned in the same sentence as the speedy Jess and Anna, and the awesome Mary who runs ultra marathons!
I think starting like this with a program to follow is just brilliant- a lot of people get put off running because they start too fast, or go a bit too far before they are ready. Trust in the training and your body will amaze you.
After my op I had to start with 1 min run, 1 min walk again- even though at that point I had been running further, after a break I needed something structured to help me get back to it again.
Good luck with the marathon ballot too- although if you don’t get in, like other have said, there are plenty of others to choose from. I am sure Abingdon (is that near you?) is a really highly rated one.
I used C25k when I first got into running and loved it. I’d definitely go back to it again if I needed to re-start after a long break. I love how you can listen to your own music while doing it and it made those first few months of running much less painful than they might otherwise have been! x
I’m currently on week 2 of this app and agree it is great having Laura talking as you run / walk. I haven’t done much running in the past, but I’ve signed up to do a 5km inflatable obstacle course in September and my motivation for doing C25K is to enjoy that course as much as possible.