Couch to 5k – Week 1

Here’s something a little healthy to add to your Easter weekend!

So, as stated on my last post, this week I began my journey from the couch to 5k. This is a program heavily supported by the NHS, which is designed to encourage anyone to take up exercise.


The course lasts for nine weeks, when we should be able to complete the full 5k! I’m completing the course with a running group, which includes four of us and our running coach, Pete. It’s great running as a group because we can all encourage each other and having a coach there to support and inform us all, is just fantastic!

Week one: 5 minute warmup, which includes a brisk walk and some gentle exercises.
Followed by 1 minute of running and 1 and a half minutes of walking.
This is repeated 8 times and then completed with a five minute
walk to cool down. When we got back, we did some vital stretching!

Beginning running like this made it much more fluent and really broke it down. It’s fab having Pete there to show us the important exercises, and knowing we have a coach will inspire me to keep it up! As a group we meet with Pete once a week; however, in order to finish the course successfully, we must also run on our own at least two/three times a week.

Yesterday we set off on our first run without Pete, and just ran for a bit and walked for a bit. This is obviously better than doing nothing but it just didn’t feel structured. However, I have found this fab app called Get Running. It has the program on the app, so you just pop your headphones on and that tells you when to warm up, run, walk and cool down. If you wish, your music can also be played alongside the app and that’ll just cut in with the instructions – it is £1.99 but I think it will definitely be worth it!

I will be completing my final run of week one in the morning and I’d say it has definitely been successful. I’m proud of all of us for just getting out there and giving it a go, because that’s the hardest part! Now I have my app, I’ll be able to carry on with the course while I’m away!