About the 5k challenge how does it work ?

[JenT88]

Hello morning . How to is start this 5k challenge? Is there an app I follow or do I do it myself ? Thanks

[Instructor57 Graduate]

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 Administrator Graduate]

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.

[JenT88 in reply to MissUnderstanding]

Ah right I get you now . I’ll download it now . Thank you so much glad you enjoyed it x

[JenT88]

Thanks everybody 💕

[Rennur Graduate]

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 Graduate Ambassador]

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 Graduate]

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!!🏃‍♀️😃