I am officially into week three of couch to 5k and things are going well. However, I must admit having completed the London marathon last year, and the Cardiff half marathon in 2017 and 2018, it does feel really weird to be going ‘back to basics’!
I’ve never opted for a run/walk ratio before (otherwise known as jeffing), but following my stress fracture last year, which you can read about here, I’m pretty sure it’s the only logical and safe way to return to running. After being told that I had a stress-fracture, I was advised to take a minimum of three months rest. As soon as those three months were up, I started couch to 5k!
Each week is made up three runs. Week one starts with a 5 minute walk to warm up, followed by 60 seconds of running and then a 90 second walk. This is repeated seven times in total and then followed with a five minute walk to cool down.
Week two again starts with a 5 minute walk to warm up, followed by a 90 second run and two minute walk which is repeated five times. This is then followed by a final 90 second run and a 5 minute walk to cool down.
I’ve had to adjust my running clothes slightly to cater for couch to 5k. Usually when I run, I wear 3/4 length leggings and a vest, even in winter as I just get too hot. However, as couch to 5k involves walking, I’ve had to wear an extra layer in the way of a long sleeve mesh sports top as I find the walking parts a little chilly!
Aside from that, everything is going well and I definitely think this is the right approach for my return to running. So far my leg has been okay (touch wood!). As such I’m feeling very optimistic that I’ll be able to complete the Cardiff half marathon in October. Fingers crossed!
I’m now entering week three of couch to 5k which looks like this:
- 5 minute walk
- 90 second run
- 90 second walk
- 3 minute run
- 3 minute walk
- 90 second run
- 90 second walk
- 3 minute run
- 5 minute walk
As you can see couch to 5k is great for building up running and I definitely recommend it for people who are looking to start running, and like me, those who are returning to running following injury.
In addition to running, my husband and I have started cycling and I am really enjoying it!
I’ll be sure to keep you updated with my progress!
Have you ever completed couch to 5k? How did you find it? Let me know in the comments below!
