How does couch to 5k work

I find it much harder running alone, so if you have a friend who can do it with you or there is a couch to 5k running group local to you, I would definitely recommend that.

Have a look on your local Council pages or on Facebook, as chances are there are lots of Couch to 5k groups across the country. Some time away from the kids doing something that made me happy, and running is a great way to step away, reflect, think, process whats happened during the day and relax. I find that thinking time without interruption really valuable. As my personal aim is to just keep moving and keep running regularly, I wont be trying to increase my distance. I hope you found this couch to 5k review helpful, and if you are thinking about giving it a go, DO IT!

You can also read the half way point of my couch to 5k review here. If anyone has any more questions they want to ask, drop me a message and I will add them to the list! Your email address will not be published. Notify me of follow-up comments by email. Notify me of new posts by email. A memory maker, tradition keeper, stationery addict and Mr Men fanatic. HR Advisor by day and sleep deprived Mama by night! This website uses cookies so that we can provide you with the best user experience possible.

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If you disable this cookie, we will not be able to save your preferences. This means that every time you visit this website you will need to enable or disable cookies again. Is it free? What is the best couch to 5k app? How long does it take before you can run 5k?

Can you lose weight with Couch to 5k? How many calories does couch to 5k burn? How hard is couch to 5k? Does couch to 5k get easier as you progress? Does the couch to 5k app track distance? Can you listen to your own music with couch to 5k? What if I am really slow? What happens if I skip a week? Do I need to run everyday with Couch to 5k? Where can I find Couch to 5k groups near me? What have you found to be the main benefits of doing couch to 5k?

What come s after couch to 5k? See you at the finish line! The third week drops to minute sessions. The biggest drawback with this is once that timed session is over, so are those intervals — and so is the trainer. They hit you with a ceremonial "Great Job! Since you can't shorten the cool-down time or lengthen the overall work out to push it back, it can be kind of annoying.

I was impressed with my progress. My final stats may not be that impressive to a seasoned runner, but for me, they were a huge improvement. If the Couch to 5k program was all about the 5K itself, then it wouldn't be concerned with time. In that case, I could have easily logged multiple 5Ks into my app — they just would have taken over 45 minutes.

It's a program that motivates people to become active and make exercise a regular part of their lives. The workout time limits exist to set a standard that is achievable for new runners. It's what you do within that time limit that matters. In other words, it's a regiment with an underlying system like most other exercise programs: You get whatever you give.

Once I understood this, I began pushing myself to jog faster during my training sessions. Toward the end of week five, when the jogging intervals became longer and difficult, I refrained from falling into my pattern of slowing down during that last minute. I'll be frank: I still don't love running. It helped me, however, learn to appreciate the exercise and feel much more confident. The biggest improvement I saw for myself was that I feel like I can now comfortably sustain a jog without stopping for at least 10 minutes, whereas during week three I was out of breath during my three-minute intervals.

I also saw an overall improvement in my mile time, which is a big deal for me. For the longest time, I couldn't jog even a half-mile without stopping to walk. Now I can comfortably do so without feeling exhausted.

I would refrain from calling the Couch to 5K plan a weight-loss strategy. For one, the runs weren't very vigorous. I burned an average of calories per run or just under calories per week. According to Mayo Clinic, you need to burn 3, calories to shed a pound of fat. I made no changes to my diet at all and lost two pounds since I started Couch to 5k.

I also feel like my calves have much more definition and overall my body feels lighter. As of right now, I plan to stick to my nine-week Couch to 5K plan, but I'm not sure if I'll be signing up for any marathons any time soon. In any case, I feel much more confident about adding running to my exercise plan and, for me, that made the whole experience worth it. I would recommend it to anyone who wants to give it a try.

World globe An icon of the world globe, indicating different international options. Get the Insider App. Click here to learn more. Type II diabetics can also find that their health improves with running, or for those showing signs of developing the condition, running can be one way of delaying or preventing the onset.

These are all potential benefits and you may find that you have other related benefits when you start running. Running is often used as a weight-loss activity too. We have not designed this plan or written this content as a specific weight-loss tool, and that is not the intended outcome. However, any increase in activity levels is likely to have an impact on your weight. If you. Running is one of the most effective exercises for burning calories.

As well as the physical benefits, there are huge mental benefits. Running is often suggested to those suffering from some mental health conditions, such as depression, and for good reason.

Running helps to lift your mood, increase energy levels, relieve stress, help you sleep and more. A lot of people take on a couch to 5K programme on their own.

If this is what works for you, then go for it! Many people enjoy the solitude of running, a chance to get out and have some peace. Being alone helps you to focus on what you are doing, as well as feel no pressure from anyone to run at a certain pace. If you are alone, make sure that you pick a safe route for your runs, especially in the dark. Let someone know where you will be going and how long you expect to be. It is also worth carrying some ID with you, and if you have a pocket, then take your phone with you.

If you are wearing headphones to listen to music, then make sure you are aware of your surroundings and can hear traffic noise. Just as some people thrive on the solo run time, others prefer the company of others when it comes to motivating themselves to go out for a run.

You could ask a friend or family member to join you on your journey, to keep you company and to help you through the programme. It can be a nice thing to do with someone, as you can celebrate your victories together and help each other through the harder weeks.

You could also look to see if there is a local running group for beginners that you could join. Many of them will follow a very similar structure to the one below.

You could run one session a week with a group, and then follow the other two sessions from your plan on your own to reach your goal. The hardest part is often not the running itself, but actually finding the time to do it!

Sometimes you need to get a little creative, especially if you have kids. See if you can tie it in with your family. Older children might like to join in and help you with timing by being in charge of the watch, for example. Or they could come along on a scooter or bike. If you have a safe park, you could let them play while you run around the outside — safely within watching distance, but still getting your run done.

Very young children could be taken out in a running buggy — you can get pushchairs designed for this very purpose. It might seem a while off, but in 10 weeks you could be graduating from the couch to 5K programme. Many people who undertake the programme find it beneficial to have a target in mind for their first 5K at the end of the training plan.

This can be a very good goal, as it gives you the motivation to keep going with the programme. However, for others, the thought of a public outing for their first 5K is terrifying. But you can still plan where and when you are going to do it, choose a nice route and use it as inspiration to get you through the programme.

If you enter a race, the medal and goody bag is a lovely prize. Alternatively, you could choose to enter a virtual run, such as those offered by Virtual Runner www.

Your reward might be something entirely different, like a nice meal out, or a massage. Whatever motivates you to keep going and gives you focus for the next 10 weeks! Our final point is to look at what you need to start the couch to 5K programme. Running is one of the easiest sports to start with, as you need very little. If you are going to spend money on anything, proper running trainers are what you need.

A running or sports shop can help you pick what is right for you and the way you run. For women, get a proper sports bra! The other thing that you may want is a way to track your runs, so that you can see how far you have gone and monitor how you have progressed since the beginning. There are a lot of free apps out there that will do this for you.

You can also get GPS watches that track your run without using your phone and then sync to an app afterwards. Good luck and enjoy the journey. Covering all the basics to get you off the starting blocks and running a 5K race in just ten weeks, this guide has everything you will need — now really is the time to get running!

Time to lace up those trainers and start moving! The week starts with a five-minute warm-up, and this is a perfect time to consider why you are doing this. Is your motivation to get healthier or back to fitness? To set a good example? Tone up? Meet new people? Prioritise factors like health and fitness over weight loss at this stage, as health is more than just a number on your scales. Use the warm-up as an opportunity to go somewhere quiet, where you feel safe and alone.

Pick a time of day that suits you, your family and the environment. Find a flat path, ensure you are holding yourself upright, and do 20 fast high knees, alternating between each leg. This will increase your heart rate, as well as build muscle strength. After your warm-up, break into a jog. Your speed does not matter, as you are starting to run. After 60 seconds, take a walk break for 90 seconds and repeat.

Keep it simple — run, walk, repeat. If you found it easy then fantastic. Stretch up high with your hands above your head, then lean left and right, holding for ten seconds in each position.

Your journey has started — you can do it! Running is part of it, but it needs to come within a bigger package of activity. Can you include more walking or steps in your daily life? Can you move around more at work or home? Your goal this week is to find one new habit you can form that will become as regular as cleaning your teeth. Step sideways with your left leg, then pass the right leg behind still in sideways direction , the left leg moves to left and repeat.

Alternate between the legs going behind and in front. Once you get the movement, speed it up and change direction. Your target is a second run. Aim to be breathing heavily by the end of the 90 seconds so you know that your heart is working hard.

By staying taller, you will become a more efficient runner overall, and will improve your posture to boot. After your warm-down, complete the stretch with your arms up, and then find a curb or step for your calves. Place one foot fully on the step, and the other foot with only half on the step so the heel is overhanging.

Drop the heel down about 45 degrees so you feel a stretch on the calf. Hold this pose for 20 seconds before switching legs. Fitness is so much more fun with company. This week, think about how you can include others in being active and helping you run.

Can you play a ball game outside? Can you do hopscotch or tag? When you walk the dog, can you add in jogging sections? Those 90 seconds can go so much faster when you are enjoying yourself.