Tag Archives: fitness program

Week 6! NHS Couch to 5K

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Finished! My pace has slowed so bad after 2 weeks off, but that doesn’t matter. All that matters is that I kept going and I completed them.

Split into 3 runs. Each run starts and finishes with 5 minute walks.

Run 1 – 5 minute run. 3 minute walk. 8 minute run. 3 minute walk. 5 minute run.

Run 2 – 10 minutes run. 3 minute walk. 10 minute run.

Run 3 – 25 minute run.

This makes more sense now. Last week we increased through the week to a long run, then it has been important to go back to easier shorter runs and progress to a long run again. Next week we move on to longer runs every time.

Boy do I hurt now! I’ve really struggled with my stamina and breathing after my very pathetic cold & break. But I’ve managed fine and felt better each time. The 25 run was tough. I started off very well, then developed a horrible stitch that came and went. For the last 5 minutes it felt like a knife in my hip! But then I finished! Walked it off & feel a little sore, but good.

Now I can’t wait for next time and to keep improving! Brilliant program.

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Week 3! NHS Couch to 5K

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Well this week was interesting.

Usual 5 minute warm up walk while Laura explains this weeks program.

90 seconds jogging. 90 second walk. 3 minutes jogging! 3 minutes walk.
90 sec jog. 90 sec walk. 3 min jog. 3 min walk cool-down.

Ouch! 3 minutes jogging?! Bit of a step up. But it’s not bad at all! Not easy, but not bad. It’s really important to keep a nice pace. If you find your pace then you can keep running without getting tired. The 3 minute walk feels quite long so you are more than recovered.

My legs were certainly feeling it at the end. In a nice way. I benefit a lot from taking a bottle of water with me and my running bottle with a handle is lovely.

My second run of the week didn’t really go to plan; turned down a public footpath thinking it was a nice shortcut to the tracks but no.. Up and down hills, through long grass and cow pat! Not the best training route.

I am feeling a bit fitter so far. Let’s see what Week 4 is going to bring!

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[FYI: It is not me in the photograph, unfortunately, I cannot stride that long. That is my boyfriend & my dog.]

Week 2! NHS Couch to 5K

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Now finished Week 2!

90 seconds running and 2 minutes walking. Repeat for 20 minutes.

2 minutes sounds like a long time walking, however it’s enough rest time after 90 seconds running which feels long enough. 90 seconds is a good time of running, it’s doo-able, but you feel it.
Remember this is designed for people who can’t run very well.

After my first 90 seconds I had a stitch, but I walked it off after 2 minutes and it didn’t come back again.

As long as you keep a steady pace it is quite enjoyable. My muscles felt it afterwards in a good ache way. After last week I wasn’t sure I’d be able to step it up but I really surprised myself.

I feel great! Bring on Week 3.

http://www.nhs.uk/Livewell/c25k/Pages/get-running-with-couch-to-5k.aspx