It's kind of obvious when you think about it
As anyone who has read the rest of my blog will know, I've got a very love/hate relationship with exercise. I sometimes wonder how common a thing it is for people to have a cognitive awareness of the positive impact that exercise is having on ones physical and mental wellness whilst smilutaneously despising every single second that I am pushing my body to improve it. I very much plump for a maintaining a decent level of fitness without too much discomfort over pushing my body everyday to become better, faster, stronger. However, after a spring and summer of living my best carefree life, I wanted to change my routine up and kick start a more rigorous fitness routine. I decided to give couch to 5k a go.
The NHS Couch to 5K programme is a 9 week training schedule with 3 runs a week that gradually increase in difficulty in a way that is designed to improve your stamina and fitness over time. The goal? To get you from not being a runner at all to running 5k in approximately 30 minutes. It's app based, with audio prompts that let you know when to start and stop running and how long you've run for. You can also pick from a range of familiar voices to be your "coach" whilst you run. But, in my opinion, the best bit about the whole thing is it's absolutely free and requires absolutely no equipment apart from your smartphone and a pair of trainers, which is the perfect level of investment required for starting a new sport!
All runs include a small warm up and cool down walk but stretching before and after starting the audio is a MUST. The programme suggests that you rleave a rest day between runs as well so I planned my week around running on a Monday, Wednesday and Friday but allowed for flexibility in case other things came up.
Week by week
Week 1
The programme kicks off with 3 of the same run: 60 seconds running followed by 90 seconds of walking repeated 7 times and then finished off with one last 60 seconds running. It sounds fairly manageable so I was surprised by how much I felt it towards the end of the run. The first run of the week was definitely the hardest, a theme of the entire programme for me. But by the last run of the week, I was amazed at how much more comfortable I felt even though I was only a few days in.
Week 2
This week really builds on your training from the week before with a slightly increased runnig times: 90 seconds runnigs followed by 2 mins walking, completed 5 times with a final 90 second run to finish off. Again, the first run of the week is a noticeable step up and, again, by the final run of the week it feels comfortable.
Week 3
Here we go! We've got the running bug (according he medal I've received in the app!) If I'm honest, I'm sticking to the schedule rather than waking up and feeling like I want to run but even so, I'm sticking with it and I've run more frequently over the past 2 weeks than I've ever run in my life so I'll take that! The runs this week feel like a step up if I'm honest: 90 seconds runnings, 90 seconds walking, 3 mins running, 3 mins walking, 90 seconds running, 90 seconds walking followed by a final 3 min run. Ooof those 3 minutes are long compared to previous weeks. Even by the last run of the week it's not completely comfortable. The in app coach suggests re-running a run if it feels like this and it probably would have been a good idea but, honestly, I decide to just power through.
Week 4
Ok so previous weeks have been equal amounts of running and walking but this week we're doing it. We're actually running more than walking. 90 seconds walking, 5 minutes running, 2.5 minutes walking, 3 minutes running, 90 seconds walking and a final 5 minute run. I can't say I can feel the benefit of the previous weeks anymore. This is hard. But the coach is encouraging and I've settled into my routine of 3 runs a weeks and deciding to trust the process. By the third run it's a bit easier as well.
Week 5
Apparently its time to step up. This week the 3 runs are all different. Run 1: 5 min run, 3 min walk, 5 min run 3 min walk and a final 5 min run. Run 2: 8 min run, 5 min walk then an 8 min run. Run 3: a whole 20 minute run.
So day 1 is ok after the 5 minutes of running last week, the second run is hard though. 8 minutes is a long time and I'm very grateful for the 5 minute walking break in between and no surprise the final run of the week feels like torture. I feel very gassed out by 12 minutes of solid running and knowing there's still 8 minutes to go doesn't help much with my motivation. I'm very ready to stop running for this week.
Week 6
We're back to interval training, which I'm very grateful for, and you know what? I actually feel the benefit of that 20 minute run last week. The first run of the week is a doddle (unusual) 5 minutes running, 3 minutes walking, 8 minutes running, 3 minutes walking then 5 minutes running, the 8 minutes fly by and I don't feel exhausted going into the final 5 minute run! Although I'm very grateful for the 3 minute walking breaks!
Run 2 is comprised of 2 ten minute runs separated by 3 minutes of walking. This is a little more challenging and I find myself having to push myself ot the end of each 10 minute interval but I notive my recovery after each run is much quicker than it was at the start of this programme.
The final run of the week is a solid 25 minute run and I can't say my feelings about this have changed much since the last run of last week. It's not nice and I can't wait for it to be over.
Week 7
Interval training is over. This week it's 3 x 25 minute runs and I'm surprised that I start to find my rhythm and, maybe not quite enjoy, but definitely don't hate myself or the exercise anywhere near as much as I thought I might, especially by the end of the week. I've also started noticing that I enjoy the routine of running 3 times a week now, even if it's hard, even if the weather's bad, I put my shoes on and know that when I'm back from my run I will feel good about myself... maybe there's something in this after all.
Week 8
3 x 28 minute runs this time. Those 3 extra minutes are quite hard on the first run but by the third, I find that even though the start of each run is hard, breathing is painful and my legs feel like lead, after about 5-8 minutes, that goes away and I can settle into the exercise a bit. It's still not as comfortable as sitting on the sofa (obviously) but I've decided it's not that bad.
Week 9
I honestly don't know how I'm here. I've run 27 times in the past 2 months (what?!?) and I've run three 30 minute runs this week averaging about 4.5km. My personal best this week was 4.6km, which isn't exactly the 5k I was sold at the start but I think if I carried on, in another week or so I might be able to run more quickly (so far I've noticed it's easier to run but I haven't yet managed to go faster, but logically, that should come). I am actually really proud of myself for completing the programme and I'm surprised that by sticking with it I've discovered there is a weird joy in running, maybe not yet in the minutes that I'm actually running, but afterwards I feel great and I'm grateful for the structure that running 3 times a week has given me.
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