W1 R1 couch 2 5k virgin: As my new 'dog walking... - Couch to 5K

Couch to 5K
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W1 R1 couch 2 5k virgin


As my new 'dog walking' trainers have a running tag, and as a couple of my friends are graduates of this programme I have decided to give it a go. It's been years since I have properly run so am a little anxious. I've previously suffered plantar fascitis and struggled with knee pain so am hoping I don't have any recurrence. Any tips to avoid this would be great

3 Replies

Follow the plan exactly and don’t be tempted to go further nor longer and certainly don’t skip the rest days. You can do it. It’s all in the mind. Enjoy!


Welcome. Soft surfaces help to reduce the impact, I did a lot of the plan on grass because of dodgy knees and still do most of my running there.


Welcome to the forum and well done on getting started.

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

If you had problems in the past then I would suggest that you invest in some proper running shoes fitted after a gait analysis done at a specialist running shop sooner rather than later.

Enjoy your journey.

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