Have you updated your app recently? If not, you’re in for a treat! Once you’ve graduated, you’ll be whisked off to a whole new world called “Beyond Couch to 5k”! You’ll still be able to access your Couch to 5k runs, but you’ll unlock three new ones, narrated by Steve Cram or Jo Whiley, to help you transition from Couch to 5k to the world beyond. Exciting times!
The three runs have to be done in the order they appear when you do them for the first time. Once you’ve done them once, you can go back and choose any one of them.
They’ve all got a different focus:
Stepping stone has you running at 80% of your usual pace for 10 mins, then your regular conversational pace for 20 mins with a 5 min push at the end
Speed is an interval based run, beginning with 5 mins gentle running before you alternate 1 min fast, 1 min slow run for twelve minutes.
Stamina takes you out for a 40 minute run
All the runs start with a five minute brisk walk and a five minute cool down walk.
So if you’ve graduated and tried some of these runs, why not share your reviews of them below… we’d love to hear what you think of them!
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MissUnderstanding
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Hi Lottie how do I update mine as I think I have downloaded the C25K app and started it again with Steve Cram is it a different app or is it part of the same one?
So as this was a few weeks ago, I’m not 100% sure what I did. Possibly went into App Store and clicked on ‘update’. Opened C25k, believe I got top left picture. Played summary and/or scrolled down through W1 to W9 (top right, bottom left). Then I think I ended up on last picture. 🤷🏻♀️
I’ve done 2/3, can’t remember what showed when I started…hope this helps 😬
4 screenshots of C25k App, including’Beyond Couch’
I just updated mine as well to learn that I graduated from C25K in February 2021, that's wrong, as everyone knows on this forum I graduated in June 2018, it could be because when I got my new Smartphone in August of that year I reran some of the weeks, including run 3 of week 9 with Laura in February 2021
No one would dare change your graduation date!! It’ll be the re runs…my app shows the most recent time I did a run rather than the first time I did it. I don’t think it’s quite clever enough for that…yet!! Who knows what updates might come in the future.
I tried the first run at the weekend, was looking forward to it but the App seemed to mute my music for the whole run, which is a bit of an issue for me as I like my playlists to push me on during a run.
Wow, didn't know it was there. I've never gone past week 9 run 3🤦 I'll definitely give them a go. My problem is in my head. I don't believe I can run any further then 5k. I'm fired up now to give it a go
They only appeared a few days ago. Enjoy! You might links to pop over to Bridge to 10k to continue your journey beyond 5k…loads of friendly posters and a weekly quest where you set you own goals and get cheered on. Come over whenever you’re ready. If you can run 5k after being on the couch, you’ve done the hard part and absolutely can run further if you want to. Just think how far you’ve already come!
Can someone advise how I update please. I went to Play Store (I'm an Android user) and there's only the app I already have listed. I clicked on it, but it just takes me back through to the app I already have - am I being thick (wouldn't surprise me, I'm not that techy!!)
I just selected C25K (on phone as though I was going to repeat one of the runs I've already done). The phone automatically went to week 9 run3, then I was to select options eg run faster/run further etc, then I was given the plan for Beyond Couch to 5 K. There are 3 runs; Stepping Stone, Speed and Stamina. Seems to happen very automatically.
Thank you 👍Sadly, that's not happening for me 😕 My husband did suggest deleting and reloading the app, but I suspect all that will do is take me back to the start of the programme and all my runs will have disappeared - strangely enough, some of the them already have so I wonder if my app has a glitch 🤷♀️
Hmm, I'm not techy either. All I can suggest is have you got internet access where you are trying to do this? and have you finished Couch to 5 K - maybe it only kicks in once you have finished the C25K program 🤔
Does it really matter if your previous runs disappear if you do have to reload the app ? - you could just note down the dates you ran because that's all that my app seems to store ie no times or routes or speeds are saved there.
I'm pleased there is this new extension as I have been flailing around somewhat for where to go now. I run by myself so motivation can be a bit problematic.
Tried reloading and lost all my runs, but not such a biggie as half of them were missing anyway. I wonder if they "expire" after a certain amount of time? So, I'm "running" them all again now at work 😅
Like you, I'm a lone wolf, so I sometimes (read that as often!) lack motivation. However, I have tried running with others but being a Niko Niko runner they always speed off and leave me in their dust so I'm better off on my own at my own pace 😀
I had a similar experience when I changed to a new phone - my entire c25k history disappeared and it looks like I had never even started, let alone graduated!
I’m afraid I don’t have any better suggestions than those below. Turn it off and turn it on again usually works for me! Uninstall/reload is your best bet. It’s possible the update might hit android later than apple which is what I have.
Thank you 🙂 I've reloaded the app, lost all my data, and I'm "running" all the runs again - by gum I'm going to be fit by the end of this evening 🏃♀️🏃♀️😂😂
When I did C25K I had some phone nightmares - dropped my phone down the loo, while I was waiting for its replacement I ran with my iPad and an old smartphone that had been my son's. Definitely did all the runs but they're all on different devices so my proper phone doesn't register that I've completed it so I can't lock the 'beyond' runs.
Never mind, I know I can run 5k or 30 minutes (though not at the same time 😂)
If you wanted to try them, you could load up week 9 run 3 and skip through (or run it if you want!) and when you get to the end, it will give you a tick and announce you’ve graduated. Disclaimer; I haven’t actually tried this so it might not work. I haven’t completed every single program run so I don’t see any reason why it wouldn’t. These runs are very much in the style of C25k so I don’t think you’re missing out now you’re using Nike Run Club. There are definitely equivalent ones available!
I’m thankful it’s arrived too! Long overdue and will be very welcomed I think. I’m hoping my mate Denise (who I still think of as my friend when I see her on the telly) will do some more run commentary too. Steve does a good job but I miss Denise!
Hi MarkM247 . Sorry you’re having trouble with the app. We don’t actually have anything to do with developing or maintaining it. We just provide moral support and the benefit of our mistakes and experience to other runners here.
I wonder if the issue is the Nike Run Club app pausing the Couch to 5k app-mine pauses other podcasts when it talks to me so only one of them is speaking at a time. You could try turning off audio feedback on the run settings on the NRC app and see if that solves the problem?
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Couch to 5K completed!
WHOOOO HOOOOO Done it...finished the couch-5k run. Now whats next? :) 
Jantastic 2014 - NHS Couch to 5K Team - Week 3
