Weekly plan

[MuddledGardener]

Hi peeps. Is there somewhere I can find out what each week’s run is? Ta.

[Lindsey-joy Graduate]

If you download the app onto your phone then you can click on each run and see what sweet horror awaits! 😉

[MuddledGardener Graduate in reply to Lindsey-joy]

Thank you!

[AlMorr Ambassador Graduate in reply to Lindsey-joy]

It is advisable not to look ahead at the runs and wait for the instructions from the coach to tell you about the runs. Many people are in shock when they see W5R3 😂🤔🤣 if they glance at the runs.

[Smileymiley123 Graduate in reply to AlMorr]

I was just about to say exactly the same thing. I looked ahead after run two and then I just worried I wouldn’t be able to do it. However the programme works it has prepared you to get to that stage and the thought was far worse than actually doing it

[AlMorr Ambassador Graduate]

Yes, download the C25K App from various sources, that way you will see all the runs of C25K, 27 altogether, the program lasts 9 weeks.

[MuddledGardener Graduate in reply to AlMorr]

Thank you!

[IannodaTruffe Mentor]

If you read the guide to the plan there is a link to a spreadsheet view of the plan.

[MuddledGardener Graduate in reply to IannodaTruffe]

Thank you!

[GoogleMe Graduate]

The best way is by listening to the app/podcast as each session falls due. Honestly.

[Tony1978 Graduate in reply to GoogleMe]

Great piece of advice. It is all new land, explore it, find yourself in it. If you read in advance you could simply get some weird ideas, like ‘ekkk, too hard, I don’t think I can do it’ for example.

[Bluemoon1958 Graduate]

Yes the Couch to 5k nhs app. You can tap on the next weeks runs to see how the run differs from the week you have just done. Then close it rather than press run now

[Milliecent Graduate]

If you prefer to follow the program without using the app, there are the podcasts or just the list of intervals for each week here: nhs.uk/live-well/exercise/c...

I use this info to program Runkeeper and use my own music. I'm up to Week 8 and it has worked great for me, but I'm a person who likes to know what's coming up - I look forward to the next challenge!

[MarybellM in reply to Milliecent]

Is there a podcast with built-in music? I don’t have much music on my phone and haven’t got round to downloading any for running. I think it would help motivate me during runs. I use the NHS app at the moment.

[Milliecent Graduate in reply to MarybellM]

Yes I believe so - built in music and coaching. Others can advise - I prefer the DIY route.

[Hatman Graduate in reply to MarybellM]

Hi MarybellM. Yes there is. I have used a podcast voiced by Laura, who gives instructions, advice and encouragement, over the music. Google it. Here is an idea- Best Couch To 5k podcasts we could find (Updated April 2019) from PlayerFM.

Good luck.

One tune at the end of week 6 on mine, sounds like “so wheezy now!” I didn’t though!

[MarybellM in reply to Hatman]

Found it! Thanks so much. I feel a bit bad leaving Sanjeev behind though... will I still be able to save the runs on my App? Sorry for being dim...

[Hatman Graduate in reply to MarybellM]

Why do you want to save the runs on your app? Proof? For whom? This is all done on trust. You say that you ran. We believe you. Run enough you get a virtual certificate. With a clear conscience.

I let the podcast choose tunes. I concentrate on breath, feet landing, pace and stance. Let music look after itself. Have fun

[MarybellM in reply to Hatman]

That’s interesting. I thought you had to save all the runs in order to graduate!

[caroldavies071969 Graduate in reply to MarybellM]

When I started I used the podcasts but found that if you got a phone call or text mid run it messed up the podcast. So after a week or two I started using the app and signed up to various different music websites (they all seem to offer 30 days for free), I'm currently using Amazon Music as they gave a 90 day offer at the time. I'm forever tweaking my running music, it's what keeps me moving 🤣

[TFG89]

Oh god... I’ve just looked ahead I’m only on w1r2 😳

[Hatman Graduate in reply to TFG89]

Bet you can run 60 seconds better now, on1.3 than you did to start week 1? That’s the plan working.

Next week. The idea of running hAlf as much again, 90 secs, is frightening. Just wait. Choose a nice level route, walk a bit, jog a bit.

Enjoy your Progress. Amaze yourself. You can do it.

[BrumGez121]

Hey, this tells you exactly week by week so you know what your in for nhs.uk/live-well/exercise/c... 😆