Hello morning . How to is start this 5k challenge? Is there an app I follow or do I do it myself ? Thanks
About the 5k challenge how does it work ? - Couch to 5K
About the 5k challenge how does it work ?
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Hello and welcome to the forum and the program!
And well done on deciding to start !
And yes, apps are available from the following download sites
apps.apple.com/gb/app/one-y...
play.google.com/store/apps/...
Also have a read through the programme guide here .
healthunlocked.com/couchto5....
Come back and post about your journey!
There will always be support and advice available here .
Enjoy the journey!
![MissUnderstanding profile image](https://images.hu-production.be/avatars/679bf2fe-6dcc-4c35-ba86-e6d542ab3167_small@2x_100x100.jpg)
There’s an app (a few in fact!). I used the bbc NHS one. I wouldn’t have got through it without the commentary. At the start, you choose a coach from about four options and they guide you along. The programme is based around three runs a week but you could go more slowly if you need to. A typical workout would be 40 minutes in total-5 minute walk to warm up, 30 minutes of slow running and walking (with the balance changing between running and walking over time) and a five minute cool down. Allow some time to stretch as well.
I’m sure someone will be along with links to the essential reading. I did c25k as a New Years resolution and I’d massively recommend it. I’ve tried and failed to get into running before and this is the only thing that’s worked for me! It really is a great programme.
Good luck.
Thanks everybody 💕
![Rennur profile image](https://images.hu-production.be/avatars/aa0f1d5d1dbb40018ae81216a269ef74_small@2x_100x100.jpg)
Please note. The programme aims to get you running 30 minutes three times a week by Week 9 ( some people take longer), building up slowly. If you are naturally quick you will reach 5K in 30 minutes. Most people (around 85% or more only achieve between 3 and 5K in 30 minutes). 5K normally comes later. It is a more catchy title than Couch to 30 minutes. But it does work!
![John_W profile image](https://images.hu-production.be/avatars/476310bb73147fe67e4ae9a540529a49_small@2x_100x100.jpg)
Hi,
Just to add that the program is meant to be a gentle introduction for beginners, that will get them to 30 minutes of jogging - not necessarily 5k. It certainly shouldn't be viewed as a sporting challenge .
Enjoy
![Hedgehogs123 profile image](https://images.hu-production.be/avatars/5cd6cd3b-837e-4d21-953c-26dfd395a6ec_small@2x_100x100.jpg)
Hiya, I echo all the above comments. I started Couch to 5k 2 years ago during lockdown and couldn't run more than 5 mins without thinking it felt like 30! The guide on C25K is really helpful and supports you all the way round. Don't worry about doing a 5km in 30 mins it took me and I know many others months before that became a reality. Now, I run every other day, I joined Parkrun, which is brilliant and have a whole host of running buddies on here with so much help, advice and support.
Welcome to the forum!!🏃♀️😃