I did the c25k program a few months after I’d had Robyn. I wanted to lose some weight, and gain some fitness. I’d run before, but never consistently, and never any proper distance.
The first run ever is probably the most I’ve ever ached. I can run 10km quite comfortably now, but even my first 10k didn’t hurt as much as run 1 week 1 of c25k. My body ached all over from those 60-second runs.
But, the plan is designed to push you just enough. To build strength and stamina, and to work muscles that maybe haven’t been used for a while…or at all. I’ve never ached like that again because I’ve never been that unfit again.
Disclaimer - I'm not a trained professional. Any advice is just that. This post is based on my experience. Please consult a doctor before undertaking any new exercise, or if you have any concerns about your health or wellbeing.
What is Couch to 5k?
Couch to 5km is a running program recommended by the NHS as a way to get back into fitness or to start running for the first time.
It was developed by Josh Clark, as a way to get his mum off the sofa, into healthy habits, and out running with him. It uses intervals of jogging and walking, slowing increasing the length of time you have to jog for, pushing you enough to gain the strength and stamina that you need, without injury.
The first week you only run for 60 seconds before walking for 90 seconds to recover. This builds up slowly over 9 weeks, giving you realistic goals and expectations (as opposed to sending you out to run 5km on day one and causing great disappointment) and something to celebrate when you complete a week.
There are only 3 runs per week, and with 5 minute walks to warm up and cool down, the runs total 30-40minutes. Making it easier to fit into your busy life.
Millions of people have graduated from the program, and many have gone on to run far greater distances.
Is Couch to 5K for Beginners?
Yes! Absolute beginners. Even if you’ve spent years not exercising, you’ve never run in your life, and you have shockingly bad memories of running around the field in PE, C25K is for you.
I’m Super Unfit, Can I Do C25k?
Yes. The couch to 5km program is the perfect way to get into exercise and increase your fitness levels slowly.
You should always see your doctor before starting any program if you are very unfit, they’ll give you more advice and help, but, many of the people that start week 1 have never exercised before.
I’m Overweight, Will Couch to 5K Help Me to Lose Weight?
Again, yes, couch to 5k is a great way to lose weight.
You should see your doctor for specific advice, as being overweight can put extra pressure on your joints.
It’s also worth bearing in mind that running for 30minutes might not burn as many calories as you think. Don’t fall into the trap of eating more, because you ran, and wondering why you aren’t losing weight…like I do. Most weeks.
More exercise is great, and it might mean that you feel hungrier, but try to stick to healthy and filling snacks and meals.
Can I Do Couch to 5k Post Childbirth?
I did couch to 5km about 5 months after giving birth. I was still breastfeeding. At this point, the gentle build-up was perfect for me. It was also a great chance to spend some time on my own.
But, again, do see your doctor or health visitor for specific advice, listen to your body, and I probably wouldn’t recommend starting much before I did, especially if you are new to running.
So, why do the c25k? You can, but why should you?
One – It will Change Your Life
Since doing c25k I’ve not stopped. I have time off, but I always come back to running. It’s a great way to keep fit, it’s cheap (until you develop an inevitable trainer addiction) you can go whenever you want, and it’s relaxing.
Running regularly totally changes your mindset, your outlook, and your mood. I’m so much happier when I run often, and I wouldn’t do that now if I hadn’t done c25k.
Two – You’ll be a Runner
There’s something quite wonderful about thinking of yourself as a runner, and the good news is, as soon as you’ve started, you are a runner. You don’t need to run miles or win medals, if you run, however slowly, you are a runner.
Three – Your Confidence Will Soar
The biggest boost perhaps isn’t to your body, but your confidence. If you can run, having never done it before, what else can you do? What can’t you do? Every completed run brings such a sense of achievement.
And the best thing about the program is that even the scary weeks, you can do. The plan is for beginners, there’s nothing in there that you can’t do, which means three days a week, for 9 weeks, you are going to have this amazing sense of achievement, which is sure to carry over into the rest of your life.
Four – It’s Free
You can download the app for free, the program itself is free, there’s no subscription like there is to many other training plans, you don’t have to pay for gym memberships or anything.
You don’t even need proper running clothes to start with. I do recommend a good sports bra and pair of running shoes, but that’s it!
Five – It Works
The best reason to take on c25k is that it works. The program has been carefully designed for beginners, and many graduates have never looked back. You’ll start to build strength and stamina quickly, with low risks of injury. You’ll notice improved cardiovascular health, stronger muscles, better posture, improved mood, better circulation, and a whole host of other benefits within a few weeks.
What App Should I Use for C25k?
When I did c25k there wasn’t an NHS app, just podcasts.
These were fantastic, but there’s now an app, giving you better ways to track your progress, and a chance to choose your trainer.
There are other apps available, so if the NHS version isn’t right for you, there are other options. But, many come with a fee, where the NHS version is totally free.
But What About Week 5?
When I started c25k, I looked ahead to see what runs to expect in the coming weeks. When I saw week 5, I panicked.
After a few weeks of slowly building up how long I had to run for, with walking gaps in between, quite suddenly, there was a massive leap to 20 minutes running, constantly, with no break! WTAF?!
Week 5 run 2 is 8mins of running, which is a pretty massive leap up from the 5 minutes in run 1, so how on earth was I ever going to manage 20 minutes?!
Don’t worry. If you’ve looked ahead to week 5, and you are absolutely 100% sure that you can’t do it, you aren’t alone. Week 5 scares everyone.
YOU CAN DO IT!
Honestly. You absolutely can. And you know what? You’ll feel amazing when you finish that run. From then, you start to think “well if I can run for 20minutes, why can’t I run for 30?” It’s the first big test, and when you do it, it changes your whole mindset.
Week 5 is a big physical milestone, yes, but, for me, it was also a massive mental hurdle to pass.
Will I Run 5km in 30mins?
So the couch to 5k really is called that because it’s a catchy name. We all run at different paces, and actually, for a beginner, a 30minute 5km is very very fast. People run for years before they can do 5km in 30 minutes, I’m still not there!
The point is that if you can run for 30minutes, without stopping, you can, or very soon will be able to, run 5km.
My first 30-minute continuous run was around 3.5km, and it was on the flat. My first 5km was around 45 mins I think. I’m a very slow runner! But, I ran that first 5km within 2 weeks of finishing the program.
Don’t worry about speeds, don’t worry if you can never run 5km in 30 minutes, and please don’t expect to do it on the last run of the c25k plan.
Please consult a Dr before starting this, or any other exercise plan. All advice in this post is based on my own experience, and I’ve got no training or fitness qualifications.