Couch to 5k too hard.

So, I recently got a friend to try couch to 5k and get her into running. Off we went to the gym and it quickly became apparent that even at moderately above walking pace, the first week was still just a bit too intense for her. I didn’t want her to be put off so I went away and put together a programme which would give a bit of a build up to the first week of c25k, and this is what I came up with.

It seems that anyone who has ever run-for-fun can’t imagine anyone possibly struggling with week 1 of C25K, but, having a quick google, it seems a lot of people suffer the same problem. This programme will take you from zero to C25K as long as you can at least walk for 15 minutes uninterrupted. My friend picked this up from level -3 but you can jump in wherever you feel comfortable.

Getting Started
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Almost everyone should have a level they can start at, you don’t need to start at the beginning, have a look at the intervals below and pick one that works for you. If it is too hard, don’t sweat it, drop a level for your next run. If you level up and find it too hard for whatever reason, don’t be afraid to repeat that week three, four or more times until you can smash it out easy! You are only racing against yourself, there’s no prizes for completing it in record time, there’s only a booby prize if you push yourself too hard and don’t get to the end!

Tips
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So, if you use this, good luck! The most important thing is: Take it easy and DON’T KILL YOURSELF! It should be a fun, pleasurable experience, and if you ever hear anybody say something like “no pain, no gain” in relation to training you have my permission to shoot them. You should be breathing quite deeply during the running but you should never be struggling for breath – you can up the intensity later once your body has adapted to moving properly. You should easily be able hold a conversation while jogging – if you can’t, you’re going too fast. Find your pace, and if you want a bit of a blast, push a little extra hard but ONLY in the last running segment. I would recommend that if possible run on grass or a treadmill – pavements and roads can be exceptionally hard on your joints and if you’re using this course, you will need to build up those muscles before they will take the punishment of running on concrete. Also, you don’t really need special running shoes, although they are a good idea if you can afford them. It’s more important to begin with that you are moving about, any trainers will probably be fine as long as they have a nice spongy heel (which most trainers do). Having said that, if you have any discomfort in your legs or feet while running then stop immediately – it might be that you need shoes with a certain sort of support, or it might be a medical thing. Your doctor will help you work out what’s wrong, don’t push through the pain trying to be a hero!

Do not worry about anyone else, no matter what shape you’re in no-one is thinking bad of you, in fact whenever I am out running and see someone giving it a go I always think good for them and well done. There are a few morons about unfortunately, we’ve all encountered them at one time or another, if you come across any, rest assured that by the time you have hit your 5k goal, they will probably be hanging out in a young offenders institution 🙂

There is very little running to begin with and you will struggle to build up any body heat, make sure the weather is warm enough (or you’re indoors) when starting out. Also as the build up is soooo gentle, instead of 3 runs a week, we did a schedule of “Run / Day Off / Run / 2 Days Off / Next Level”. If you do that you will complete all the levels in 42 days, although some days will be weekend days but that’s a good habit to get into! Finally, and I can’t stress enough, PLEASE do not push too hard, just concentrate on running at the slowest speed you can get away with and still call it running! Now load up your music player, find a playlist of your favourite tunes, stick on your jogging bottoms and lace up your trainers! Let’s go smash this!

Schedule
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Level -6: Just a solid 15 minute walk – no running! Walk 7.5 minutes in one direction, then turn around and walk home. Walk a little over your normal pace but not much. Total exercise time 15m
Level -5: 5 Minute warm up walk, 30 seconds run, 5 minute recovery walk, 60 seconds run, 5 minute recovery walk, 30 seconds run. Total running 2 Minutes, Total exercise time 22m
Level -4: 5 minute warm up walk, 30 seconds run, 5 minute recovery walk 60 seconds run, 5 minute recovery walk, 60 seconds run. 5 minute recovery walk, 30 seconds run, 5 minute warm down walk. Total Running time 3 minutes, Total exercise time 28 minutes.
Level -3: 5 minute warm up walk then do 6 rounds of 30 seconds running and walk for 3 minutes, except at the end when it’s your 5 minute cool down walk. Total running 3.5 Minutes, Total exercise time 31.5m
Level -2: 5 minute warm up walk, 2 lots of a 30 second run + 2 minute recovery, 2 lots of 60 seconds run and 4 minute recovery, 2 more lots of 30 seconds run and 2 minutes recovery, and a final 30 second run and 5 minutes cool down. Total running 4.5 Minutes, Total exercise time 30.5m
Level -1: 5 minute warm up walk, 30 seconds run 2 mins recovery, 60 second run 90 seconds recovery, 60 second run 4 minute recovery, 60 second run 4 mins recovery, 30 second run 2 min recovery, 30 second run 2 mins recovery, 30 second run 5 minute cool down. Total running 5 Minutes, Total exercise time 30.5m
Level ZERO: 5 minute warm up walk, 60 seconds run 90 seconds recovery, 60 seconds run 4 mins recovery, 60 seconds run, 90 seconds recovery, 60 seconds run 4 minutes recovery, 60 seconds run, 90 seconds recovery, 30 seconds run 2 min recovery, a final 60 seconds run and 5 minute cool down! Total running 6.5 Minutes, Total exercise time 30.5m

Hurrah! Finished! Week 1 of C25K takes up exactly where this leaves off, but the recommended rate is 3 runs before two days off then next level, so Monday Wednesday Friday are running days for example. Each week can be repeated if you’re not quite there at the end.

I hope this helps someone else get up and move! I hope you grow to love running, it really is quite magical the first time you get your pace and your breathing in perfect harmony and you feel like you could be out there all day. Also, runners high is up there with the best drugs I have ever taken, but legal and safe, so that’s something to look forward to 🙂 Organised race days are also lots of fun, I’m always really surprised quite how many people will come out and cheer you on even though they don’t know you from Adam. If you’ve been one of those people, thank you so much! It really helps! So, in summary, go have loads of fun, enjoy the journey as you progress and remember: No matter how slowly you go, you’re always lapping everyone on the couch!