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#1
This thread is for people to sign up and post their progress in the NHS Couch to 5k running programme, which helps you train yourself to go jogging. Essentially, you download podcasts from the NHS website, and an annoying woman called Laura tells you when to run and when to walk to a background of cheesy electro music. Am I selling it? It's created by the NHS but you don't have to be British to download these workouts, anybody can download and appreciate our glorious socialised medicine

Here is how it works:

Week one
Begin with a brisk 5-minute walk, then alternate 60 seconds of running and 90 seconds of walking, for a total of 20 minutes.

Week two

Begin with brisk 5-minute walk then alternate 90 seconds of running with 2 minutes of walking, for a total of 20 minutes.

Week three
Begin with brisk 5-minute walk then two repetitions of 90 seconds of running, 90 seconds of walking, 3 minutes of running, 3 minutes of walking.

Week four
Begin with a brisk 5-minute walk then 3 minutes of running, 90 seconds walking, 5 minutes running, 2½ minutes walking, 3 minutes running, 90 seconds walking, 5 minutes running.

Week five

There are three different workouts for this week. They are as follows:

Workout 1: brisk 5-minute walk, then 5 minutes running, 3 minutes walking, 5 minutes running, 3 minutes walking, 5 minutes running.

Workout 2: brisk 5-minute walk, then 8 minutes running, 5 minutes walking, 8 minutes running.

Workout 3: brisk 5-minute walk, then 20 minutes running, with no walking.

Week six

There are three different workouts for this week. They are as follows:

Workout 1 brisk 5-minute walk, then 5 minutes running, 3 minutes walking, 8 minutes running, 3 minutes walking, 5 minutes running.

Workout 2: brisk 5-minute walk, then 10 minutes running, 3 minutes walking, 10 minutes running.

Workout 3: brisk 5-minute walk, then 25 minutes with no walking.

Week seven

Begin with a brisk 5-minute walk then 25 minutes of running.

Week eight

Begin with a brisk 5-minute walk then 28 minutes running.

Week nine

Begin with a brisk 5-minute walk then 30 minutes running.


Here's some tips from the website on getting started:

The programme is designed for beginners to gradually build up their running ability to be able to run 5K without stopping.

The pace of the nine-week running plan has been tried and tested by thousands of new runners, so you can trust the programme.

You can, however, repeat any one of the weeks until you feel physically ready to move on to the next podcast.

Structure is important for motivation, so try to allocate specific days in the week for your runs and stick to them.

Rest days are critical. A rest day in between each run will reduce your chance of injury and will also make you a stronger, better runner.

Resting allows your joints to recover from what is a high-impact exercise and your running muscles to repair and strengthen.

Some new runners starting the programme experience calf pain or sore shins (sometimes known as shin splints).

Such aches can be caused by running on hard surfaces or by running in shoes that do not have enough foot and ankle support.

Always do the the 5-minute warm-up walks as instructed in the podcasts before each run and check that your running shoes are offering good support.

You will have good runs and bad runs. Accept it and don’t spend too much time analysing the how and why. Even a bad run is good for you.


Aaaand a link to download the podcasts:

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

The link to download is the green logo on the right of the page.

If anyone is interested in signing up, I'll edit a sign-up list into this post. I've just finished the first week myself.


Participants

Mistress_Ibanez
rigiddigits
slapsymcdougal
Kensai
theguitarist (using a rower)
Todd Hart
jetfuel495
I.O.T.M
MakinLattes
raoooos
Minkaro
Weaponized
505088K
Ippon
Pan-Tallica
N_J_B_B
metal4all
Brownerz
KurtCobain_77
psyks
necrosis1193
yellowfrizbee
Last edited by Mistress_Ibanez at Aug 20, 2012,
#2
Sign me up!

I was just thinking this week that I want to start running but I couldn't do it properly without a real structure.
#3
I'll give it a go, but I'm vulnerable to apathy.
Quote by Diemon Dave
Don't go ninjerin nobody don't need ninjerin'
#4
No weight lifting, no deal. I do enough walking every day
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#5
Hooray! Two sign ups

The first run is really horrible, I'm quite unfit and I thought I was going to DIE, but the second and third were amazing, you see progress so fast. I'll add your names to the list

Quote by Kensai
No weight lifting, no deal. I do enough walking every day


Come on, take part! It improves your ability to run long distances.
#6
But walking is for old people
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#7
Quote by Kensai
But walking is for old people


Exactly, old man! Give it up and start running the couch to 5k plan instead
#8
Touche...

I guess you could sign me up, but I won't do this in public.
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#10
Quote by Kensai
Touche...

I guess you could sign me up, but I won't do this in public.


Awesome! You can do it at the gym or home on a running machine, doesn't have to be outdoors.


I am currently doing it with my dog and find it really amusing that she's much less fit than I am. I have to drag her along on the last 2 run sets. She keeps pretending to sniff things to catch her breath
#11
okay, I'll join.

Using a rower though. I don't know if it's really the same process though (less time/more intense)

been starting with 3 minutes warm up (30 stroke per minute)

then 30 seconds of 45+ spm (50 feels like I'm sprinting for a bus in terms of exhaustion)

then 1 minute of very slow pace, almost complete rest (10-20 spm)

then repeat 30 seconds fast/1 min slow over 15 minutes (5 times)


Next time (spacing out at least a day or everything will hurt):

30 seconds/30 seconds.


Gradually start stretching that to 10 times (I was at 7 before I got distracted with some life stuff and slacked.)


I think the next step is switching one of the 2-3 days per week out for a constant medium paced (40 spm) over 20 minutes. Then gradually increase the time length, speed or maybe the cord tension.


Is this programme once a week initially? It's not quite clear.
O.K.

“There's never enough time to do all the nothing you want.”
~ Bill Watterson


O__o
#12
Awesome

it's 3 times a week. The first couple of weeks only have one podcast, you just repeat it each time you exercise.

I'll add your name to the list, keep us posted with your progress!
#13
Quote by laid-to-waste
wow, i wonder what else we can convince kensai to do

Not turn your face into a moon crater?

Quote by Mistress_Ibanez
Awesome! You can do it at the gym or home on a running machine, doesn't have to be outdoors.


I am currently doing it with my dog and find it really amusing that she's much less fit than I am. I have to drag her along on the last 2 run sets. She keeps pretending to sniff things to catch her breath


It'll probably be at the gym. I'm doing crazy shit there anyways...

Haha aw... dogs are supposed to be the fit ones
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#14
Ooer, I was just reading about this. Sign me up. I won't be able to start doing it for a short while due to a leg injury, but I can always just do more walking/brisk walking to level out the first stage or two.
...Stapling helium to penguins since 1949.
#17
Quote by Todd Hart
Ooer, I was just reading about this. Sign me up. I won't be able to start doing it for a short while due to a leg injury, but I can always just do more walking/brisk walking to level out the first stage or two.


Awesome!

I injured myself on the first run so have spent 2 weeks on Week 1, because I cheaped out and tried to run in regular trainers instead of running shoes and injured my calf muscles. You can start any time, I hope you feel better soon

Quote by jetfuel495
In


Awesome!

Be sure to post your progress

Quote by TooktheAtrain
Isn't running unhealthy for the tendons? I thought walking was considered the best exercise.


Fuck knows. The NHS made this, why would they make it if it was unhealthy? Their business is making people more healthy.
Last edited by Mistress_Ibanez at Aug 17, 2012,
#18
Fuck it #YOLO.

Sign me up.
"If God exists, there's no way he is French" - Andrea Pirlo

S A D B O Y S
#20
Oh, you already made it. Want it stuck?
*-)
Quote by Bob_Sacamano
i kinda wish we all had a penis and vagina instead of buttholes

i mean no offense to buttholes and poop or anything

Rest in Peace, Troy Davis and Trayvon Martin and Jordan Davis and Eric Garner and Mike Brown
#22
Just got back from run number one. I ran into a bush and feel like throwing up but other than that feels good man!
#23
Quote by TooktheAtrain
Isn't running unhealthy for the tendons? I thought walking was considered the best exercise.

it's a conspiracy, the greedy capitalist nhs wants us to ruin our tendons so they can milk us dry putting them right. well i'm not falling for it.
#25
Quote by TooktheAtrain
Isn't running unhealthy for the tendons? I thought walking was considered the best exercise.

If it was we probably wouldn't have evolved like we did...

People bring this up now and then and I can tell you right now that there's no correlation between running and tendon injuries. People who run a lot have better everything than none-runners, in fact.

Quote by rigiddigits
Just got back from run number one. I ran into a bush and feel like throwing up but other than that feels good man!

Well it's a start...
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#26
Haven't exercised properly in like 6-7 years. My heart hurts when I run, so my body obviously thinks I'm better off without it...

>.>

In
lol nah bish
#27
Quote by rigiddigits
Just got back from run number one. I ran into a bush and feel like throwing up but other than that feels good man!


Awesome!


Yeah my first run was like that. If you get all out of breath and feel a sense of accomplishment after then it must be good for you, right?

Quote by MakinLattes
I need something to do. I'm in.


Cool, I'll add you

Quote by raoooos
Haven't exercised properly in like 6-7 years. My heart hurts when I run, so my body obviously thinks I'm better off without it...

>.>

In


Added! The podcast eases you into it so it's not like you're just running 5k straight away.
Last edited by Mistress_Ibanez at Aug 17, 2012,
#28
I'm glad you did this. Shake things up fitness-wise.

I would sign up, but I run a 5K two-three times a week and am training for a 10K in a month.
*-)
Quote by Bob_Sacamano
i kinda wish we all had a penis and vagina instead of buttholes

i mean no offense to buttholes and poop or anything

Rest in Peace, Troy Davis and Trayvon Martin and Jordan Davis and Eric Garner and Mike Brown
#29
Quote by element4433
I'm glad you did this. Shake things up fitness-wise.

I would sign up, but I run a 5K two-three times a week and am training for a 10K in a month.


Wow, so you've basically already done it all


You could try the 5k+ which is for people who can already run 5k, but it might not be enough if you are training for 10k. You could check it out though? And good luck!
#30
I'm a lazy cunt and do nothing but sit at a desk all day, so this should be good for me.

Plus I bet my old man that I'd be able to run 5k in 11 weeks time. >_>

Gonna have to buy myself some running shoes as all I have is a few pairs of plimsolls and a fresh pair of Nikes that I don't wanna get dirty. Gonna have to buy some new sweatpants too...
"If God exists, there's no way he is French" - Andrea Pirlo

S A D B O Y S
#31
I find that with running you get can easily gain a lot of performance quickly if you just stick at it and do it regularly. Just don't be afraid to push yourself and get sweaty and you'll see the benefits quite quickly.
...Bleep Bloop...
#32
Quote by Mistress_Ibanez
Wow, so you've basically already done it all


You could try the 5k+ which is for people who can already run 5k, but it might not be enough if you are training for 10k. You could check it out though? And good luck!
I'll look at it. I've got my training habits formed though.

Good luck to everybody!
*-)
Quote by Bob_Sacamano
i kinda wish we all had a penis and vagina instead of buttholes

i mean no offense to buttholes and poop or anything

Rest in Peace, Troy Davis and Trayvon Martin and Jordan Davis and Eric Garner and Mike Brown
#33
Quote by I.O.T.M
I'm a lazy cunt and do nothing but sit at a desk all day, so this should be good for me.

Plus I bet my old man that I'd be able to run 5k in 11 weeks time. >_>

Gonna have to buy myself some running shoes as all I have is a few pairs of plimsolls and a fresh pair of Nikes that I don't wanna get dirty. Gonna have to buy some new sweatpants too...


I run in an old band t-shirt, uni hoodie and some old combat trousers that have red stains because I used to use them for dying my hair. Perhaps I should get some new sweatpants as well


You can buy running shoes from Sports Direct for like a tenner, it doesn't have to be an expensive thing to get into.
#34
Quote by Mistress_Ibanez
I run in an old band t-shirt, uni hoodie and some old combat trousers that have red stains because I used to use them for dying my hair. Perhaps I should get some new sweatpants as well


You can buy running shoes from Sports Direct for like a tenner, it doesn't have to be an expensive thing to get into.

Thank the Lord for everything in Sports Direct being on sale forever.
"If God exists, there's no way he is French" - Andrea Pirlo

S A D B O Y S
#35
What do I get if I participate? I mean, what's my motivation for doing this?
*your ad here*
#36
Quote by I.O.T.M
Thank the Lord for everything in Sports Direct being on sale forever.

This so much. Long live Mike Ashley.
lol nah bish
#37
Quote by theogonia777
What do I get if I participate? I mean, what's my motivation for doing this?
You get to be fit and in shape and desirable to a whole new class of women. Let's say you can pull a four now. When you run a 5K you can get a six.
*-)
Quote by Bob_Sacamano
i kinda wish we all had a penis and vagina instead of buttholes

i mean no offense to buttholes and poop or anything

Rest in Peace, Troy Davis and Trayvon Martin and Jordan Davis and Eric Garner and Mike Brown
#38
Then join a gym and you can get 10s.

muscle 4 lyfe, bro
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#39
Quote by theogonia777
What do I get if I participate? I mean, what's my motivation for doing this?
You get to flap your extremities and observe others doing so.
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