Am I being thick

[Audidriver]

Can anybody help me. I haven’t started yet but don’t understand week 1. It says 60 second walk 90 second run repeat 7 times is this 90 x 7 x 7 days of 90 x 1 x 7 days? I’m sure I could manage 90 x 7 x 7 but it isn’t clear to me what I should be doing. Thanks in advance for your help

[Dexy5 Graduate]

It might become clearer when you play the app or podcast. But Week 1 Run 1 is walk briskly 5 minutes then do the run/walk intervals then brisk walk 5 minutes. Have at least one rest day then do W1 R2. Another rest day then W1 R3. After at least one rest day you move on to Week 2.

You can choose your mentor. There’s NHS Laura or BBC’s apps have a choice. I used Jo Whiley’s app, which was brilliant. You can also play your own music on your smart phone and the instructions pause the music.

The programme gets you to running 30 minutes in week 9.

I hope this helps but do Reply if you want to know more

[Audidriver in reply to Dexy5]

Thank you Dexy5 I’ll listen to Jo Whileys instructions

[steviej99 Graduate]

Day 1 run 60 seconds walk 90 seconds then do that 6 more times and run 60 seconds at the end that should take you 18 and a half minutes. Day 2 rest, day 3 repeat day 1, day 4 rest, day 5 repeat day one. Then rest and move on to week 2. Each week you run,/walk on 3 days. Good luck

[Audidriver in reply to steviej99]

Thanks StevieJ99 I’ll get cracking with it now👍

[GoogleMe Graduate]

It's actually better if you don't think about the times and just do as you are told by the coach in your ear, app or podcast (doing as you are told comes hard to a lot of us but it is actually very liberating in this instance!) Do check out the pinned FAQ posts to the side.

Remember that it is about the *motion* and a running motion is different from a walking motion... the pace of *both* will be different for different people.

[IannodaTruffe Mentor]

Welcome to the forum.

This guide to the plan is essential reading healthunlocked.com/couchto5... and includes advice on many topics.

Just follow the instructions on the app/podcasts and don't overthink it.

Enjoy your journey.

[TheJugglingNewlywed]

As what most have said above, run using the App. I use Laura as my mentor and she tells you when to run and slow down and helps you along the way with motivation.

I’m on week 7 now and when I first started I didn’t think I could run for any of the durations that the app wanted me too. Now i’m running for 30 minutes continuously.

I found the first few weeks too easy, I knew I could run for longer than 90 seconds, but having run before and failed as I couldn’t pace myself properly and would burn myself out after the first mile, I was determined to do the app properly and build up my stamina and fitness and it works!! I struggled around week 4 and 5 but kept going as Laura reassured me I was more than capable of doing it and I was but I just didn’t believe I could. In May I am running my first 5k as part of the triathlon relay team with work and I can’t wait!

Keep going with the app!!

[Chocomom Graduate]

I graduated C25K 3/26. I am now doing C25K plus to increase speed. Planning on doing the bridge to 10k.