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Couch to 5K
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Slight Mistake - Should I start at beginning

Hi, Sure I'm not the only person to do this !

Started Week1 of Couch to 5k last week - but, by accident I downloaded the first of 5k+ .. I should add I've not jogged in years

It was a bit of a shock. I completed it but with a struggle (I did walk an extra 4-5 minutes uphill ) Very surprised how difficult it was for starting out .... throughout I kept wondering when the walking would start again .... for Couch to 5k

Then did it again two days later - much easier - did the walk and then 20 minutes jogging on the pace then the cool down walk

Then discovered I'd downloaded the wrong Couch ! Ouch !

So did the first of Week 1 Couch to 5k yesterday morning and huge apologies it wasn't a challenge

What I found great about the first of 5k+ is that you are reminded (by Laura) of the pace you need to keep to ...

A couple of questions

I do want to complete 5k but should I continue from week 1 or should I jump to a different week - say start of week 5 ?

And for Couch to 5k does the mentor keep reminding you of the pace ? I found that really helpful

Many thanks for your help

4 Replies

Hi. I’m a little confused as to why you are considering jumping to week 5? I haven’t seen the 5k+ plan but expect if you haven’t jogged in years it’s quite advanced.


Hi Richard,

I would carry on with W1 R2 etc. This program is designed to get you running non-stop for 30 mins safely and without injury. The training is building stamina and muscle strength every run.

You csn use the nhs healthunlocked podcasts with Laura or the One You app if you want your own music. Laura is a coach on the app too.

The c25k + podcasts are really for use once you can comfortably run for 30 minutes. Not something you should be doing 3 times a week if new to running.. you could pick up an injury.

Its not a step backwards, its being sensible with your training. 😊

Here is the guide to running the program which includes a link to all of the podcasts and app.


Good luck.😊


Ha ha, what a mistake eeek ! 🙈😬😬😬

Couch to 5k + Stepping Stones podcasts with Laura are ACE but do them after you graduate from couch to 5k. Lots of us did the programme with Laura and you can still choose her as your mentor /voice over lady She does strength and flex podcasts too, which you could do on your non run days 👍

I would start at the beginning for sure 👍😃🏃‍♀️

Have fun and let us know how it goes 🙂

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Bless you! Your post did make me smile. I can just imagine jogging along & thinking "blimey - this is hard". Well done for getting through it. Like everyone else on here though if I were you I would go back to basics. It might be easy for you but it will ease you in more gently and thus avoid injury. Good luck.

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