Couch to 5k, here I go!

A diary tracking my progress through a 6-week 5k schedule

1 to 20 of 27 messages
17/07/2012 at 10:00

A short while ago I decided that I was going to start running. About to embark on my first ever run and standing with trainers on my feet, sports bra on under my t-shirt, runkeeper downloaded onto my phone and with my schedule in hand I'm beginning to think that maybe this wasn't such a good idea after all! At least the british weather has been kind and its not actually raining. I'll let you all know how it goes when I get back..... wish me luck!

17/07/2012 at 10:30

Good luck Jo and have fun


17/07/2012 at 11:21

I survived my very first 'run' (albeit I am now very sweaty) - go me! It was much harder than I thought it was going to be. Looks easy in black and white on a piece of paper. I did enjoy it, it was good to be out in the fresh air. I didn't have much chance to appreciate though it as I was too busy concentrating on not collapsing! The runkeeper app was fantastic, really useful, I'd reccommend it to anyone. Its hard to imagine that in just six weeks I'll actually be able to run for 30 minutes without stopping.... I guess time will tell.....


17/07/2012 at 13:40
Well done
17/07/2012 at 14:15
You will learn to love the rain too in time. Enjoy and remember it gets easier to breath and run at the same time.....believe it every run will be different. Keep us upto date
17/07/2012 at 14:26

Good luck, Jo!  Take it easy at first - but above all, have fun!  It's actually quite nice to go out in the rain, as long as it's not slinging it down - that's no fun at all!!

17/07/2012 at 21:20

Well done on starting Jo, I graduated in May. My only advice is stick to the plan, dont skip runs and unless you have to walk when you are meant to be running dont repeat a run just because it was difficult. The plan works, also dont worry about your speed, i literally did 5 k in a few seconds under 30 mins on my very last run but i do know that many people dont get anywhere near whilst on the plan.

The main aim is to run for longer not run faster. The NHS c25 forum is excellent as well as coming on here of course.

20/07/2012 at 10:52

Ok, so I'm about to head out for my second run. According to the schedule this was supposed to be yesterday but having been awake for over 24 hours, after working a gruelling night shift then only getting 4 hours sleep a run was the last thing on my mind! Im assuming as long as I complete the three runs a week and have rest days it doesn't matter which days I do them. I'm not so keen on the idea of running for two minutes at a time - just one was hard enough on tuesday! Oh well, I can but try....

20/07/2012 at 12:36

yes it is good to have a schedule, but if you miss one here and there, don't panic. ease into it, do walk run walk etc and have some fluidity on the schedule

20/07/2012 at 12:58

Run number 2 complete I'm visiting my parents in Cornwall at the moment so I went for a run in the countryside. I soon discovered that I'm much more adept at running downhill than up! It epitomised the very reason I decided to start running. The sun was shining and the route I took was one where I used to spend time as a child. I passed fields, the woods and a river. Stunning. Hopefully next time I'm here I will be able to make the run comfortably without panting like a dog!!

20/07/2012 at 13:14

Well done Jo

Keep it up


20/07/2012 at 15:51
Brilliant!! Keep going
22/07/2012 at 12:53

Week 1 is complete I enjoyed run number 3 in the sunshine - gorgeous weather. It has left me wondering that at what stage will a couple of minutes running not leave me struggling for breath? I also acquired my first running related injury - my left ankle acquired a blister, which my trainer rubbed on and caused to bleed all in my sock and trainer - eww! I'd also like some recommendations for some scenic runs in bristol? 5 weeks of training to go (apparently!)...

22/07/2012 at 18:11

Well done Jo - 1 down 5 to go!

22/07/2012 at 18:40

I am on week two and seem to be getting worse.  My shins are really hurting and always out of breath.  I want to give up but don't at the same time.   Any tips please help.

22/07/2012 at 18:44

Hi Jo,


I started my running in Bristol last year.  From April to September I was on a contract there.  It is a lovely city to run in.  I was based out at Southmead Hospital and used to run from there through to the Downs, ran round them then back.  In all about eight miles.  As I got more proficient I extended to Clifton  Bridge or went down to the river, down that steep road.  Running along the river was pleasant.  From there I would climb up to the Downs again, do another loop and back to Southmead.


Oh , and remember to ignore what the NHS site 5k says about running technique, that bit was written by orthopaedic surgeons wanting to drum up business!

Edited: 22/07/2012 at 18:52
22/07/2012 at 23:39

@leanne, that doesn't sound good?! Thought it was supposed to get easier

@Surrey Runner I was working at Southmead hospital then, small world. There is no chance I am anywhere near running 8 miles! I will bear it in mind if I ever get fit enough to do so though What does the nhs site say about running technique? I haven't read it - I'm following the 6 week schedule on here but don't see how I will comfortably be able to run 5k in 5 weeks time

22/07/2012 at 23:52

Hi Jo!

There's no shame in repeating a week if you feel you have to - don't worry, you'll get there eventually and when you do, by God it'll feel good!

Have fun.

leanne saunders 3 wrote (see)

I am on week two and seem to be getting worse.  My shins are really hurting and always out of breath.  I want to give up but don't at the same time.   Any tips please help.

Have you had your gait tested to see the type of shoes you need? 

As for being out of breath - remember, this isn't about speed at all so go as slow as you need to.  It will get better - I remember when I used to look at the plan and think 'five minutes??  I'm never going to be able to run five minutes continously!'  Now - admittedly before my recent knee annoyance - I've done nine miles - that was around one and a half hours continously.

Edited: 22/07/2012 at 23:54
24/07/2012 at 20:34

So, week 2 commenced today. I got up bright and early and was out running by half 8. Never thought I'd see the day! Decided it was a good way of starting the day and avoiding the heat considering how burnt I got yesterday - ouch! I discovered there was a lot more to the park I use than I thought. I'm looking forward to exploring further, which gives me added incentive to continue running. I slowed my pace down a bit today, to account for the increase in running time. I figure I can work on speed at a later date. It was a much more comfortable run and really enjoyed it. Maybe this 6 week plan does work.....

24/07/2012 at 22:14

Hi Jo,


The NHS recommends heel striking and wearing cotton.  So you will end up overheating and get dodgy knees...

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