Couch to 5K
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One Hour Runner

Hi all, came across this and wondered if it may be of use when you graduate and looking for a new routine. Here goes:

Becoming a One Hour Runner

The key component of this program is the one long run per week. It builds up endurance and lays the foundation for further progress.

Weeks 1 - 3: Right now you are running 30 minutes a day, 3 days a week. Your weekly commitment of time is 90 minutes. Continue doing this for three weeks.

Week 4: Run 30 minutes, 29 minutes, 35 minutes. Weekly total: 94 minutes

Week 5: Run 30 minutes, 32 minutes, 38 minutes Weekly total: 100 minutes

Week 6: Run 30 minutes, 33 minutes, 41 minutes Weekly total: 104 minutes

Week 7: Run 30 minutes, 34 minutes, 45 minutes Weekly total: 109 minutes

Week 8: Run 30 minutes, 36 minutes , 49 minute Weekly total: 115 minutes

Week 9: Run 30 minutes, 38 minutes, 54 minutes Weekly total: 122 minutes

Week 10: Run 30 minutes, 40 minutes, 60 minutes Weekly total: 130 minutes


It is one of the options on this app

Hope this is a help. Happy running :) :)

7 Replies

Hi Carole- that sounds interesting, thanks for that. I like the idea of having a set programme to follow and its certainly something I may look at after I graduate. Otherwise if I'm left to my own devices who knows what will happen! I shall probably try and speed up a bit too, I really want to do a park run but want to make sure I can do the 5k in a reasonable time. I think its just short of 45 minutes at the moment including the walking. x

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At 45 minutes, you will cross the line well before the last ones.

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Thanks Bazza , that's encouraging, I will have to give it a go x


Hello, you are doing fab! Speed comes later (so the experts say!) and thank you. I thought it almost looks like a follow-on after graduation. Combining this with C25k podcasts for speed looks doable so hopefully, I will, no more, be wandering around aimlessly!. It may help others to feel as if there is something of a similar structure if you are creature of habit (like me!) Hope you feel you can do a park run soon - sounds fun! :)


Yes I definitely like the structure of the programme, I need that so I can mentally tick off what I'm doing and see the improvements. Keep posting and happy running x


Looks interesting. I may well give it a try when I graduate, - thank you!


Your welcome!! Good luck and love to see your graduation badge soon. Keep on running! :)


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