Nine weeks have passed by since I started Couch to 5k and last Friday, the 17th April I completed my last run of Couch to 5k and graduated from the programme!
You may wonder why I started Couch to 5k so I’ll tell you. After a stress fracture to my tibia, I was told to rest for three months. As you can imagine having three months off from running meant that making a comeback was a pretty daunting task. I didn’t want to return too soon and end up injuring myself again so Couch to 5k seemed like a good way to ease myself back in.
The first week consisted of more walking than running which I did find slightly frustrating as I just wanted to get back to running, but I’m so glad that I followed the plan to the letter. It worked really well to get me used to running again and it’s a great way to build your distance back up.
If you’re a new runner, I really recommend you download the Couch to 5k app. It really is such a fantastic introduction to running and a great way to ease you into it. It’s a 9 week long programme. As mentioned above the first week is more walking than running and then each week the walking gradually becomes less so that you end up running more than walking.
If you can find a buddy or someone to team up with for support and motivation then even better! It may seem hard at certain points, but if you stick to it through the tough times, I promise you that you won’t regret it and if you ever feel as though you can’t continue my biggest tip of all is not to stop and walk when you should be running, but to just simply slow your pace down instead. This will allow you to catch your breath, feel in control and regain your composure. It’s also a good idea to plan your route before you head out. That way it’s one less to think about so you can just concentrate on what you’re doing. Running on the same days each week is also a great way of getting into a routine and getting into the habit of running regular.
So after nine weeks, I have completed Couch to 5k. What’s next?
My aim is to continue running three times a week. To start with I’ll continue to run 5k and then over a number of weeks I’m planning to gradually increase my distance up to 10k, 15k and then back up to a half marathon.
Have you completed Couch to 5k? Let me know in the comments below.
5 Comments
Jan (@chimptrips)
April 24, 2020 at 7:55 am
It sounds like the ideal way to ease gently back into running. Too much baking with the kids is playing havoc with my waistline!
Michele Morin
April 24, 2020 at 12:50 pm
Right now, I know I could not run 3.1 miles, but I’ve worked my way up to 1.25, and hope to continue improving.
Alex
April 24, 2020 at 1:46 pm
I started Couch to 5k about a year ago with my teenage niece. She got lazy after a few weeks and stopped and i got lazy a few weeks later and stopped. I really need to start again and stick to it this time. Lockdown is having a bit of an impact on my waist line 😬#ThatFridayLinky
Melinda Cummings
April 25, 2020 at 12:28 am
Congratulations!!
I can never seem to stick to it long enough.
#ThatFridayLinky
Hannah
April 25, 2020 at 11:19 am
Oooh I’ve been thinking for ages about giving this a go – I used to run years ago but was always pretty rubbish at it! Recently been thinking about trying to get back into it but I’m so unfit now! Does sound good though 🙂 x #thatfridaylinky