Help about restarting and running a half marathon

Hi,

I did the programme last year and carried on running until september since then maybe i have run about 8 times ....

I would really like to do a half marathon in October as without an aim i find it really hard to go out....

So two questions;

Does anyone have a written discription of the couch25k program so i can work out were best to pick up from now

Is there a plan like couch25k post 5k...

I have an iPhone so have runkeeper which i know does a plan but this commitees you to running on the same 3 days a week.. this really doesnt work with my life and though i will get out 3 times a week it might not always be the same day so i want podcasts so i can choose what days to do them but need the structure of couch25k....

Thanks

3 Replies

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  • Dont worry have found the plan

    Week one

    - Begin with a brisk 5-minute walk, then alternate 60 seconds of running and 90 seconds of walking, for a total of 20 minutes.

    Week two

    - Begin with a brisk 5-minute walk, then alternate 90 seconds of running with 2 minutes of walking, for a total of 20 minutes.

    Week three

    - Begin with a brisk 5-minute walk, then two repetitions of 90 seconds of running, 90 seconds of walking, 3 minutes of running, 3 minutes of walking.

    Week four

    -Begin with a brisk 5-minute walk, then 3 minutes of running, 90 seconds of walking, 5 minutes of running, 2½ minutes of walking, 3 minutes of running, 90 seconds of walking, 5 minutes of running.

    Week five

    - Workout 1: a brisk 5-minute walk, then 5 minutes of running, 3 minutes of walking, 5 minutes of running, 3 minutes of walking, 5 minutes of running.

    - Workout 2: a brisk 5-minute walk, then 8 minutes of running, 5 minutes of walking, 8 minutes of running.

    - Workout 3: a brisk 5-minute walk, then 20 minutes of running, with no walking.

    Week six

    - Workout 1: a brisk 5-minute walk, then 5 minutes of running, 3 minutes of walking, 8 minutes of running, 3 minutes of walking, 5 minutes of running.

    - Workout 2: a brisk 5-minute walk, then 10 minutes of running, 3 minutes of walking, 10 minutes of running.

    - Workout 3: a brisk 5-minute walk, then 25 minutes of running with no walking.

    Week seven

    - Begin with a brisk 5-minute walk, then 25 minutes running.

    Week eight

    - Begin with a brisk 5-minute walk, then 28 minutes of running.

    Week nine

    - Begin with a brisk 5-minute walk, then 30 minutes of running

    so think i will start on week 4... any idea where to go after this that will keep up the structure...

  • Hey well done on getting started. I had an iphone a long time ago and there were c25k apps to download I think there's is an NHS on iTunes store. I know folks on here have used it to great effect. The app will provide the structure and you obviously be able to log it all on your phone.

    I had an app on my android device, and that allowed me to be very flexible. Run on the days I wanted, repeat steps if I needed, jump ahead to another week if I needed to. I'm sure you could find an app for your phone. Best wishes. M

  • There is a program you can down load FREE from iTunes called NHS C25K+ which consists of 3 podcasts, Speed, Stamina and Stepping Stones. These will help anyone who has reached the 5K distance and wants to work on speed and extending to 10K. There are also many more bridge to 10K apps to be had you just need to search and find one you can live with. Some of the voices I have to say would drive me crackers.

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