Different C25K Apps

I'm not using Laura for my C25K as she kept crashing my phone, so I'm the C25K Trainer free app by Zen Labs. I'd pretty much assumed that they'd all be much the same, but I've just spotted that this app only runs for 8 weeks instead of 9.

Is there a written guide to the intervals with Laura so I can see where the differences are?

I'm not too bothered (aside from knowing when to claim my graduation badge), but it would interesting to know.

Skip

Featured Content

Join the NHS Couch to 5K community

Couch to 5K has been designed to get you off the couch and running 5km in just 9 weeks

Start today!

Featured by HealthUnlocked

9 Replies

oldestnewest
  • Yes I think there is, which sets it all out in gory detail,😊 NHS Livewell site I think. ,you will meet Laura there too

  • Fairly certain that the Zenlabs app follows the same timings as the NHS one.

  • From the Live well how to run page..

    Week 1

    For the runs in Week 1, you will begin with a brisk 5-minute warm-up walk, then you will alternate 60 seconds of running, with 90 seconds of walking, for a total of 20 minutes.

    Week 2

    For the runs in Week 2, you will begin with a brisk 5-minute warm-up walk then you will alternate 90 seconds of running, with 2 minutes of walking, for a total of 20 minutes.

    Week 3

    For the runs in Week 3, you will begin with brisk 5-minute warm-up walk followed by 2 repetitions of the following; 90 seconds of running, 90 seconds of walking, 3 minutes of running, 3 minutes of walking.

    Week 4

    For the runs in Week 4, you will begin with a brisk 5-minute warm-up walk then 3 minutes of running, 90 seconds walking, 5 minutes running, 2 ½ minutes walking, 3 minutes running, 90 seconds walking, 5 minutes running.

    Week 5

    There are three different workouts for this week. They are as follows:

    Run 1: brisk 5-minute warm-up walk, then 5 minutes running, 3 minutes walking, 5 minutes running, 3 minutes walking, 5 minutes running.

    Run 2: brisk 5-minute warm-up walk, then 8 minutes running, 5 minutes walking, 8 minutes running.

    Run 3: brisk 5-minute warm-up walk, then 20 minutes running, with no walking.

    Week 6

    As with Week 5, there are three different runs for this week.

    Run 1: brisk 5-minute warm-up walk, then 5 minutes running, 3 minutes walking, 8 minutes running, 3 minutes walking, 5 minutes running.

    Run 2: brisk 5-minute warm-up walk, then 10 minutes running, 3 minutes walking, 10 minutes running

    Run 3: brisk 5-minute warm-up walk, then 25 minutes with no walking.

    Week 7

    For the runs in Week 7, you will begin with a brisk 5-minute warm-up walk then 25 minutes of running.

    From now on, the plan gets you used to running for solid blocks of time, without the distraction of walking intervals.

    Week 8

    For the runs in Week 8, you will begin with a brisk 5-minute warm-up walk then 28 minutes of running.

    By now, you should be getting comfortable with the longer runs but you still need to concentrate on completing the 28 minutes without going too fast.

    Week 9

    For the runs in Week 9, you will begin with a brisk 5-minute warm-up walk then 30 minutes of running.

    You've nearly reached the end of your programme and you've made some great progress. This is the week when you can reach your goal. Well done!😆💪

  • That's fab - thank you. I'll take a proper look but at first glance it looks pretty much the same.

  • Well, It's not made up! It's the proper Livewell NHS choices c25k

  • Oh goodness, I didn't mean you'd made it up. I meant I'd take a closer look at one against the other. ;-)

  • That is probably the same one I used! 8 weeks and you run for 35 minutes at the end?

    I liked it personally. And have to say in my case it did work a miracle when it got me through :)

    Far fewer instructions and so forth than the NHS one and hardly any word from Laura - but the core is the same, you build up stamina and focus on speed/distance later :)

  • docs.google.com/spreadsheet...

    if it works this is a link to a spreadsheet someone did a couple of years ago of the programme. It used to be pinned on the site.

  • Fab. Thanks. I'll take a look.

You may also like...