NHS Couch to 5k - Fitness Phobes Anonymous

Just found this thread, I did week 6 run 1 yesterday, run 2 tomorrow! I have very bad asthma and had to repeat week 1 and week 2 twice each, but since then I've found it much easier. Week 5 run 3 was a big step up, I never thought I could do it but I did!

I didn't know about the NHS version until now, I use an app on my iPhone called GetRunning which speaks to you above your music and tells you when to run/walk. It's very encouraging haha!

STILL haven't started this. Finally recovered from my illness, then went on holiday the next day. Was in an area not suitable to starting running, and really didn't have the time anyway! Then managed to injure myself on holiday - massive lump on one foot, and infected insect bites all around the other ankle so I can't get trainers on yet. Really annoyed as I'm looking forward to it, but getting started is so difficult!

Does everyone do the 5 min warm up/cool down walks. I tend to shorten them to about 2 mins

Does everyone do the 5 min warm up/cool down walks. I tend to shorten them to about 2 mins

Is it worth trying to build myself up to the 5K without following the NHS plan as I like to vary what I do, with badminton/gym/classes. I don't really do any outside running at the moment as I don't think I could run for long enough to make it worthwhile lol.

Yeah, it takes me past the point where I need to cross roads and onto a path. I also try to throw in some leg kicks and swings if nobody is looking!



Of course. The C25K programme isn't gospel. The only principles involved are starting very gently and increasing what you do each week.

If you can't run long enough to make it worthwhile, I would forget about distance for now. Make it your target to run for 20/30 mins and then worry about distance/speed. Then, all you need is a watch.

You could just start off running for 10mins and try to add 30-60secs on each second. Just make sure you don't push yourself too hard at first and also try to make sure that you do something more each couple of sessions whether it be running faster (if on treadmill) or running for a longer amount of time at the same speed. Of course, you could always go interval style and increase the total running time that way e.g. run/jog for a couple of minutes jog/powerwalk for a couple of minutes and then increase.

I can do about 15 minutes at speed 10 (gradient 1%) on a treadmill pretty comfortably but I don't really know how this translates to the real world

I don't think the difference is as big as people often make out. The main thing is that you have to get used to the roads/pavements pounding your legs more and you also have to get used to pacing yourself. I am sure you could do 15 mins on the roads albeit maybe a little bit slower the first couple of times.

How long would a jogging 5k take? (ish)

It depends how you define jog but obviously 10km/h (which is what I presume the 10 on your treadmill is) takes 30mins.

Interesting Think I might build up to that over the next couple of months then.
My main problem is finding doing one thing for that amount of time incredibly boring especially if I don't have anyone to compete against.

On a treadmill, jogging is boring as hell - can you not find a nice route to go on?

Of course this type of thing depends on personality and taste, I mean, I enjoy just even walking into town or whatever so I don't need rolling countryside to make a jog pleasurable.

The other thing to consider is listening to music/audiobooks/podcasts etc.