Couch to 5K – One of the Best Things I’ve Ever Done

I followed a similar "Couch to 5K" programme in 2013. I was 41 at the time and hadn't done any exercise since leaving school at 16.

When I looked at my week 1 runs, I thought, 'Run for 1 min, walk for 2 mins x 10. How easy!' How wrong! I couldn't believe how hard that seemingly easy schedule was.

However, I persevered, and by week 3 when my schedule started to ramp up, I was starting to enjoy it. Yes, it was challenging, and yes, sometimes I didn’t want to go out and run.

I made it through to the end of the programme and continued running 3 times a week for 30 minutes each time. I ran my first 5K Parkrun on 8th June that year and in September, I even ran my first competition 10K.

I continue to run three times a week which includes the local 5K Parkrun.

To everyone on a “Couch to 5K” programme: keep at it. It’s so worthwhile and one of the best things I’ve ever done. To all those who’ve graduated from the programme, consider taking part in your local Parkrun event. They’re free, and there’s probably one near you. Go to and check the “Events” link for details.

4 Replies

  • Hear hear Steve, and park run is not just for graduates, use it as part of your training, walk it, run/walk it , I wished I'd gone to park run sooner, am an addict now (volunteering and running) and not afraid to admit it! 😄


  • Good point. Parkrun is for anyone, whatever their fitness level. Great community too.


  • Thank you for a very good post. Very encouraging for those who are battling through the early weeks that it will lead them to where they want to go! Graduation is a goal that can be reached with the support of each other and determination, C25K took me from being a total non runner to being able to run 30 minutes, then 5k and now 10km and I enjoy it and run X 3 every week, it has given me increased confidence and a new level of health and fitness. Julie 😀

  • Very similar to me. From non runner to 10K. And all down to a C25K plan (and determination). So rewarding.


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