Progressing to a return to C25k? Here are some plans!

[CBDB]

Just a quick note to list various C25k plans, podcasts, and apps, just in case it helps those returning to C25k (or rather progressing to a return to C25k). These might help anyone to get excited about a familiar yet so different experience of the trusty C25k journey.

I did the usual NHS podcasts/apps the first time around, but after a stint on the injury couch, I grabbed the Zombies, Run version of C25k and am having fun with it.

Looking into various options at that point, I realised there are quite a few popular, old and new C25k plans out there, so there is plenty to look forward to when life interferes with your running and you find yourself needing to train up again.

I hope it helps to rekindle that excitement of doing something so astounding as running for 30minutes while holding on to that confidence you have gained from becoming that runner you are!

I’ve only experienced two of them, but I actually look forward to experiencing the others as well! And if you know of additional ones, please let us know by reply, and I’ll add them to this list!

UPDATE NOV’23: By this time I have tried 4 of the below and enjoyed all of them: 1) Zombie,Run 5k is for those who love immersive storytelling. And Zombies. 2) CBDB’s amended James Dunne’s Jeffing 5k plan is a brilliant plan that makes you feel you continue to run your runs whilst building up your stamina by different jeffing ratios, 3) NRC’s 5k plan is a bit too intensive for beginners, I think, but good for established runners. But it ramps up pretty fast. 4) ASICS Runkeeper’s 5k plan is behind a paywall.

NOTE: websites are provided rather than Android or Apple app links, but I might add them in the future.

NOTE: all of the below are free unless otherwise noted.

★ NHS podcast and Classic C25k (9 weeks) nhs.uk/live-well/exercise/r...

★ Zombies, Run C25k (8 weeks) support.sixtostart.com/hc/e...

★ The Guardian’s Guide to Running C25k (8 weeks) theguardian.com/lifeandstyl...

★ CBDB’s amended James Dunne Return from Injury Jeffing Plan (8/12 weeks)healthunlocked.com/bridgeto...

★ Podrunner C25k (10 weeks) podrunner.com/first-day-to-...

★ Nike Running Club 5k Plan (8 weeks) nike.com/running/5k-trainin...

★ ASICS Runkeeper 5k Plan (6 weeks) support.runkeeper.com/hc/en...

★ Runners World (6 weeks) runnersworld.com/uk/trainin...

★ Runners Need (12 weeks) runnersneed.com/expert-advi...

★ None to Run (12 weeks) nonetorun.com (paywall for app after 1st week, but plan is on WWW for free)

[David_G]

Thanks CBDB that’s very useful. I’ve just come back from injury and re-graduated C25K and it’s got me back into running successfully! 🏃‍♂️

[CBDB Graduate10 in reply to David_G]

Woohoo!! Nice!! I’ve wondered where you were! Good to hear your running-ly back! Yes, I’m ca 2 weeks away from finishing my plan! Brill!

[Kirst13 Graduate10]

NONE TO RUN is a twelve week programme and starts with just 30 seconds of running. I didn't find it until after I had finally managed the 1 minute runs, so I didn't use it, but I think it might have worked for me, as it took me several weeks to manage week 1 of the NHS couch to 5k version. nonetorun.com/

[CBDB Graduate10 in reply to Kirst13]

Oh that’s great to know. I’ll add the link to the post! Brill! Thank you!

And we’ll done to your own C25k journey!

[CBDB Graduate10 in reply to Kirst13]

I just looked and it suggests there it a subscription needed after first week, but a different article suggests it’s free. Do you know if you have to pay a subscription fee to access the app?

[Kirst13 Graduate10 in reply to CBDB]

I'm not sure about the app, as I didn't use it, but the PDF plan is free and if you sign up with email, they send links to some free info (plus invitations to join paid options).

[CBDB Graduate10]

Update: As I was recommending this list to someone, I thought it might be useful to update how many of these I’ve done so far. Running breaks come for all sorts of reasons, mine were due to Covid and injuries. And I find going back to square 1 is actually not going back to square 1. It’s moving forward, finding different strengths and experiencing this revisit of a C25k quite differently. These diverse plans might help.

The plans I have experienced are:

★ Twice, the classic NHS C25k app with Jo Whiley and Sarah Millican, but I still want to experience Denise Lewis at some point

★ Zombies, Run 5k: I loved that one. I did after spending a whole year in the Zombies, Run Universe. What started as a recommendation to support my son’s running, became a treat for my runnjng. I still occasionally run with zombies.

★ CBDB’s amended James Dunne Return from Injury Jeffing Plan . This was the most recent C25k plan I finished. Fabulous introduction to jeffing. Loved it. It added jeffing to my arsenal of running techniques.

★ Nike Running Club 5k Plan: I found this actually to be not a COUCH to 5k, but rather a plan for runners to train to run a 5k faster. So mixed feelings about that one.

Enjoy your running journey!