Exercise

[Stawberry]

Hi I am new to here, so I want to clarify something...the exercise plan titled from couch to 5 k....I looked at the first week. I understand the exercise plan, but not sure how often you exercise...is it daily, twice daily or a few times a week....thanks

[SewMore Restart August 2024]

Hello Strawberry,

The NHS plan is broken down into “week” levels. I downloaded the podcast to my phone, and wore a “bumbag” (are they still called that?) with my phone round my waist so I didn’t need headphones to listen along.

Do each run segment (level) 3x before you go to next level.

Leave at least 1 day rest between each run day.

I tried something like run Tuesday, Friday and Sunday.

There is in addition a Strength and Flex set of videos which you can optionally do on two of your rest days.

If you find the weeks run is pushing you to the limit, then simply just repeat that level the following week. I took several weeks doing runs at level week 3 before progressing to week 4.

Does this answer your question?

Cheers,

Sarah

[Stawberry in reply to SewMore]

yes thanks Sarah...

[TeamAdmin Administrator]

Hi and welcome, Stawberry

You may like to join the C25K community too healthunlocked.com/couchto5k

Follow this link to our chat thread and a list of all the activities we run. We've found active participation to be key to success, especially with our weigh-ins and Daily Diary

healthunlocked.com/nhsweigh...

To make navigating the forum easier, we've put all the information you'll need in a newbie pack and here's the link

healthunlocked.com/nhsweigh...

Please take the time to read it carefully, so that you're able to enjoy everything that we have on offer.

We ask that you also read this important information about internet privacy and security.

healthunlocked.com/nhsweigh...

Wishing you all the best

[Equi-geek]

Hi Stawberry,

I downloaded the C25k 'One You' app and started in May last year. I can confirm that you always leave at least one 'rest' day between runs when you start - and for the first year. Also, although the marketing says it's to get you running 5k in 9 weeks, 90% of people don't reach 5k after 9 weeks, but it doesn't matter because most manage to keep going for 30 minutes (which is all the programme asks for) and find a new love of running - because they went at a pace that worked for them. Using your breathing as an indicator and slowing down to enjoy it, is absolutely the best advice.

The HU 'Couch to 5k' forum is why I've ended up joining the weightloss forum. It was massively helpful and very supportive. I've made real-life friends through it. As an average swimmer, but total non-runner (and run-hater at nearly 50 years old, obese, with arthritis) I completed C25k (not without difficulty), started doing my local Parkrun, and then joined HU 'Bridge to 10k'. In October I ran every step of the Great South Run (10 miles).

To get me through the winter I joined a group called 'Good Gym', who run on Tuesday evenings in our area, and organise running to/from volunteer tasks. I run with 'proper' runners - ones that can do a 10k in under 37 minutes - but they don't treat me any differently because I'm half their speed. I still get cheers on Strava because we are all working only to beat our old selves and we enjoy it. You won't find a more positive and encouraging group of people. I do a solo run - sometimes with the dog - on Thursdays. But recently my buddy, who stopped after the GSR for the winter, has started again on Thursdays now - and I now realise just how much difference it's made!!!

I ran 50 miles in January. I now run to and from Parkrun on Saturday mornings (11k) because I have a 10k 'Resolution Run' in April, and I've just started cycling as I've signed up for a Sprint-Tri in May. Almost on my 1-year runniversary.

The first few runs of C25k were hell - then the HU forum and Parkrun helped me through. There have been other runs that have been hard and frustrating. These are the ones that build stamina and you learn from. But there is always, always, a sense of satisfaction of having gone for a run. I absolutely love running now (bet you'd never have guessed!) and what it has done for me. My attitude to my body and food has changed. I'm an athlete now and I try to eat and behave like one. I've changed shape, feel strong, sleep better, am more able to cope with stress and my arthritis is less painful. And I still can't run 5k in 30 minutes (but I'm closer than I was!!!)

Good luck with the C25k - take a look through my posts on the HU forum and you can see where I started and my issues along the way - but a warning - running can change your life.

[Stawberry]

thanks