The rewards from this couch to 5km just keep on coming. I graduated from this programme over a year ago now and running is now a central part of my life. Since graduating I've knocked a whopping 10 minutes of my 5km time (I was no where near doing it in 30 minutes I hasten to add) and I'm working up to a half marathon later this year. Things are going very well and I could go on and on about how marvellous and life changing this programme has been for me but I've waxed lyrical on here before so shall instead tell you all about my recent decision to re-do the programme with a twist.
Having graduated from the programme last January I really haven't had much use for it. I'd done the speed and stamina podcasts and just needed more. My aim was to improve my speed at 5km. I can now run and run for ages very slowly but the speed is a problem. Then a couple of weeks ago I decided to return to the NHS Choices couch to 5km programme and use it as interval training. I started with week one - five minute warm up speed walk, then reps of 60 second sprints flat out and then instead of 90 seconds walking I bring it back down to a light jog. Wow - that was tough but I'm now on week three and it works. It really works. I knocked another 3 minutes off my parkrun time last week (helped perhaps by the drier ground) and whilst I can't keep the pace up for the whole 5km, I am definately running faster and by the time I reach the end of this programme who knows what I'll be achieving. It's all very exciting and just one more reason why I love this programme. And the best thing is, I don't ever need to stop using it as interval training is a really important part of my weekly running schedule so even when I've finished redoing the course, I can return to it again and again. Now then - isn't that just marvellous? The running programme that keeps on giving. Love it.