Couch to 5K
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Something new to try out

On Saturday, we will be camping near a Parkrun site - which I wont be able to run at on Saturday , but will go to the site on Sunday and do the 5K by myself.

I have been doing some exercising using "ladders" - described elsewhere here-- but basically it is a means to do a lot of repetitions of an exercise of which you could normally only do a small number . It is a bit like interval training - but the time of activity between intervals increases and decreases - like going up and down a ladder.

I have discovered that this form of interval training is quite well known and used with running training, but I have never heard of it being discussed here or anywhere else - so, as I was getting just a bit bored with doing the standard 5K non-stop parkrun, I am going to do intervals for 30 minutes - starting with 2minutes run/1 minute walk x1, then 3/1x1, then 4/1x1 then 5/1x1 - and then back down the ladder to 2/1x1. The time spent going up and down the ladder once is 30 minutes exactly - if I was to do 2 sets, it would be 60 minutes.

I want to see how it feels - doing intervals of different lengths - and am wondering whether this could help me to break the 30 minute barrier for the 5K ( my PB so far is 32:25) . I have programmed Runkeeper to do these intervals.

7 Replies

Interesting idea Bazza. Do you know what? I reckon it might just work. Good luck :)


My theory is this -- we all know that we mustn't go out fast at the beginning of the 5K ( but if the first K or so is only 2-3 minute running segments with 1 minute walk, I can go out fast!! ) . We all know that we don't warm up until around half way through a 5K - so that will coincide with the longest 4-5 minute running segments - and we all know that we run out of steam in the last 1K , so that coincides with the short 2-3 minute running segments again!!!

BUT - will the theory match the practice??? :)


Good idea, and it will stop you getting bored, which I know is a problem for you on straight do you do that with Runkeeper? Do you have the Elite version?


No - you don't need the Elite version. Just tap "workout" on the main screen ( which goes to the page where you select whatever workout you want to do) , then on that page at the bottom you will see "create new workout". You just enter the intervals that you want , the length of them and the pace


hmmmm, that sounds interesting - I hope you let us know how it feels. I love the feeling of being able to run continuously on a long run on the beach or in the countryside. But now the nights are drawing in I am going to have to stick to running round the village during the week, which is sooooooo boring and I have to do laps just to get the distance in - so interval running would give me something to concentrate on other than avoiding the dog walkers!

I don't know where you live Bazza, but have you thought of doing any hill running? I have just come back from a holiday in Scotland (haven't been for 3 years) and I was totally astounded by my increased level of fitness and stamina since I was last there (thanks to C25K) - going up the hills was hard work but the runs, and views, were so amazing that there was no room for boredom. I am definitely hooked : )


:) - I recently spent some months training for a very hilly race -- and all of my training runs were hilly. I'm just a bit over hills at the moment!! :)


ahhhh, mea culpa, I have had a bit of time off from the forum and your posts : /

I am waaaay over the hill in age but felt like a spring chicken on my holiday when I realised how much my fitness had increased. I run alone so I have had nothing to measure my progress against, but running on some of the tracks that I could only manage to walk along 3yrs ago brought it home to me.

If you have trained on hilly routes then I bet the flat routes seem easier, eh? Good luck with the interval training and keep us posted. Pun intended........ : )


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