I’ve just started the Couch To 5K: And I’m... - Couch to 5K

Couch to 5K
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I’ve just started the Couch To 5K


And I’m determined to see it through to completion. I’ve been on a fitness resurgence this year, lost lots of weight, and totally transformed my diet. I do some treadmill work but I’ve only recently been able to run for a few minutes at a time. As my cardio has improved, so has the duration I can jog. My knees used to ache very quickly but this has stopped, or at least reduced heavily as I lost improved

I have a couple of questions though. What speed should I use for the walking and running sections? I did my first session today and picked 6km to walk and 9km to run. Are these ok? What about using an incline for the walking segments? My heart rate is pretty low during these sections (120-135bpm). Would it be better to add a slight incline? Should I do the same for each workout each week, or should I try and make them a little harder each time?

7 Replies

Speeds sound fine to me if they are comfortable for you, but don't be afraid to vary your speed as you get onto the longer runs; the key is to complete each run rather than maintaining a fixed speed, and if you were running outside you would naturally vary your speed. I always set the treadmill to 3%, which I think is meant to compensate for the belt doing the moving rather than you if I remember correctly, though I don't enjoy the treadmill so only did up to about week 4 before transferring outside. Well done on regaining the fitness, and the mojo, and losing some weight. Good luck with the rest of the plan.

in reply to Hidden

Thanks. I’ll start slowly but I had a lot left after today’s run. I know it’s only the first session, but it was much easier than my normal workout. I know I should take it easy and build up my stamina, but I don’t want to make it too easy for myself and get nothing from it


Welcome to the forum and well done on getting started.

This guide to the plan is essential reading healthunlocked.com/couchto5...

Your pace is nothing to do with numbers on a machine, it is one at which you can hold a clear ungasping conversation as you run, as described in the guide.

An incline of at least one degree is recommended, but more will just increase the challenge.

Stick to the plan, including compulsory rest days from running and you will see progress remarkably quickly.

Enjoy your journey.

Thank you. I’ll read through that now. I felt fine through my session today, and my heart rate was quite low by the end. I even did another 45 minutes of exercise afterwards. My plan is to do three of these a week, which will fit into my routine quite easily. I’ve planned it so that I’ll have rest days off from running, including a leg workout, an arm workout, and an exercise class I’ve just started on Monday evenings


Welcome and good decision to start this. What they said above... and definitely don’t look to make it harder, easy comfortable running is best for your fitness and development.

in reply to UnfitNoMore

Thanks. I don’t want to run to exhaustion as I’m doing this in addition to my exercise schedule, not as a replacement


Follow the link given by IannodaTruffe ...lots of great advice there...Follow the plan...forget about speed or distance..just run and enjoy!


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