Last January I completed the couch to 5k running programme and completed my couch to 5k review. I am now what I would class as a fairly regular runner. On average I run 2 or 3 5km runs each week and have taken part in a number of virtual running challenges during lockdown. I thought it would be useful to share my couch to 5k reviews for anyone who is thinking of giving it a go! I am now getting to the point where I can see some real progress in my running and fitness levels, and am feeling really proud of how far I have come. Although at times the thought of putting my trainers on and heading outside in the freezing cold hasn’t filled me with joy, for the most part at least, I have always felt MUCH better when I got back home; and that hour to myself out of the house and away from the children has been really beneficial.
It really is amazing just how quickly you can build up the amount of running that you can do, and now I have completed the programme, that first couch to 5k session where we ran for intervals of just 60 seconds seems like a lifetime ago. I have had lots of questions asked for couch to 5k reviews and lots of questions about the Couch to 5k plan and how it works, so I thought it would be helpful to share my couch to 5k review and answer them (in my own experience) for anyone who is thinking about giving it a go.
My Couch to 5k Review
What is couch to 5k / How does the Couch to 5k plan work?
Couch to 5k is an eight week running programme designed for people who want to build up their running slowly and gradually via interval training. There is a Public Health England designed, tried and tested couch to 5k app to support your running plan, and there are also a number of running groups who follow a similar method and use the couch to 5k app to support their runners.
The 9 week programme involves running 3 times a week (with a rest day in between) and the amount of running gradually increases each week until you can run, without stopping for 30 minutes.
The couch to 5k concept was developed by a new runner Josh Clark, who wanted to find a way to help his 50 year old mother get off the couch (quite literally) and join him running too.
I’ve never ran before, will I be able to keep up?
The couch to 5k plan can be used for everyone, and is designed for beginners. If you have any medical conditions such as asthma or back problems, you may just want to run it past your GP first.
In terms of keeping up, what I love about the couch to 5k is that it really can be done at your own pace. In the first week you run for just 60 seconds at a time and walk in between. It then builds up gradually as your fitness and stamina increases, meaning that the next target always feels fairly achievable.
I am someone who loves having a target or goal, and therefore I find the Couch to 5k plan really motivating with its regular milestones and achievements. Its also great for people who want to get fit and active, but haven’t got a clue where to start, or can’t afford to fork out for expensive gym membership.
Is it free?
Yes! The couch to 5k app is free to download meaning that there are absolutely no upfront costs of doing it. The only thing I would say is to make sure you have a decent pair of trainers, as wearing the wrong shoes for running can cause a lot of damage to your ligaments, and will leave you feeling a bit sore and stiff! I also like to have a fitness tracker or iwatch to track my runs, but this is completely optional.
What is the best couch to 5k app?
I have had lots of questions on what is the best couch to 5k app, as there are a number of couch to 5k apps available in the Apple and google stores. In my personal opinion, the best app for couch to 5k is the NHS one. Its free to download and has some fab celebrity helpers too.
How long does it take before you can run 5k?
The couch to 5k programme lasts 9 weeks, at the end of which you should be able to run for 30 minutes straight, which is on average an achievable time to complete a 5k distance. Depending on the speed that you run it may take you a little longer (or a little less), but what’s important is that you can run the duration without stopping or walking. In my own experience in my couch to 5k review, at the end of the programme I was not quite running the full 5k in 30 minutes, it took more like 35-40, but gradually I have been able to build up that speed with practice.
Can you lose weight with Couch to 5k?
I have been asked a lot whether Couch to 5k helps you lose weight. The answer to this would be yes – if nothing else for the obvious fact that you will be moving much more than normal! Last time I completed the couch to 5k in 2017 I lost about a stone but also toned up loads and felt much more comfortable in my own skin. This time for my couch to 5k review I didn’t lose any physical weight during the couch to 5k programme itself but my legs in particular felt much firmer, particularly on my thighs. After continuing to run regularly I lost a stone, but sadly Christmas put pay to that! (damn you mince pies). I am now back out there and I am hopeful that will experience some weight loss again, particularly now we are running for longer each time. Watch this space!
How many calories does couch to 5k burn?
In terms of burning calories, running is obviously a great aerobic exercise, and on my last 3 runs (where I am running for around 16 minutes in total), I have burned between 250 and 300 calories a time. I expect this number will go up between weeks 4 and 9. I am now finding that on the days that I run I am easily completing my 10,000 steps a day target (normally 13K plus) where as my normal daily average is around 8-10k.
How hard is couch to 5k? Does couch to 5k get easier as you progress?
This is where Couch to 5k plan is really clever. The first week of my couch to 5k review if you’d have asked me this question, having not done any exercise except walking for almost 2 years I’d have said YES its bloody hard. But then suddenly I am half way through and last night I ran two 8 minute blocks without stopping. Did I find it hard? Yes. Did my legs feel a bit achy this morning? Yes. But was I proud of myself? HELL YES. If you’d have asked me four weeks ago whether I would be able to do that my answer would have been a resounding no. The interval training is a really good way to increase your stamina and honestly, in my experience you will surprise yourself!
In terms of couch to 5k results, at the end of the programme I could run 5k in around 35 minutes and run solidly for 30 minutes without stopping. I felt fitter, stronger and it did wonders for my mental health.
Can you do couch to 5k at the gym / on a treadmill?
Yes, you can in theory do couch to 5k where ever you like, but my personal opinion is that it may be far less interesting when you are inside on a treadmill or at the gym, than outside in the great outdoors. The reason I say this is probably fairly personal to me, but for me one of the added benefits of the couch to 5k plan is that it gets me outside in the fresh air, and out of the house. Being able to look around and take in my surroundings I find really helpful as a way to relax and de-stress. I am not sure I would get those same benefits on the treadmill.
Does the couch to 5k app track distance?
The NHS Couch to 5k app doesn’t in itself track distance (or at least not the free version), and whilst there may be other similar apps that do, I personally just use my iWatch to log an outdoor run, and then it syncs back to my phone when I returned home (and am back on my wifi). Using my iWatch I am then able to see where and how far I have run, the elevation, my average pace, how many calories I have burned and my heart rate (the latter of which I don’t always want to know!!!)
Can you listen to your own music with couch to 5k?
Yes you can, I have my own music on my iPhone, turn the couch to 5k app on and then put on my own shuffled soundtrack. I try and pick songs with a fast tempo, as this helps me get the right pace, but unfortunately for me my phone also has Kidz Bop 2020 and Frozen 2 thanks to my darling daughters, so occasionally I need to skip a few!! 🙂 The app goes quiet in the middle of your run sessions meaning your music can play as normal, but when its time to stop, start or you’ve reached a crucial midway point, the music will mute down and the familiar voice of Sarah Millican (or which ever running coach you’ve selected on the couch to 5k app) will pop up and tell you what you need to do next.
What if I am really slow?
My personal answer to this is it doesn’t really matter how fast or slow you’re going – the important thing is that you are moving. Obviously if you are a very slow runner, you may not have covered exactly 5k by the end of week 9, but you WILL have been running for 30 minutes.
The last time I completed the programme I have to admit I did become a little bit obsessed with speed, trying to get faster and faster, beating my personal best and entering parkrun each week, and to be honest it was probably the worst thing I could have done. I think I pushed myself too hard, and as a result I started getting spikes in my anxiety levels. This time around, my aim is to simply be running for 30 minutes 3 times a week, to increase my fitness levels, be more healthy and hopefully lose some weight in the process. How fast I run isn’t really of much importance.
What happens if I skip a week?
Obviously the aim of the programme is to build up your fitness and stamina gradually, and therefore if you do miss a week you may find the week after a lot harder than you would otherwise. That is not to say that you can’t catch up, but personally I would accept that you take a week longer and do the week that you missed. You can also repeat weeks if you are finding them difficult, or if the thought of moving on to a longer run feels like something you are not quite ready for.
Do I need to run everyday with Couch to 5k?
No!!! Its actually really important that you don’t, as your body needs rest days in between in order to recover. The Couch to 5k programme recommends 3 days a week, ideally with a rest day in between but you can do these at a time that suits you. I personally do two of my runs as part of a local running group who follow the programme, and then do one homework run on my own at my local park. I find it much harder running alone, so if you have a friend who can do it with you or there is a couch to 5k running group local to you, I would definitely recommend that. The support and encouragement of others can really make a big difference, particularly if you’re feeling like you want to stop!
Where can I find Couch to 5k groups near me?
Have a look on your local Council pages or on Facebook, as chances are there are lots of Couch to 5k groups across the country. If you are based in Nuneaton, Hinkley, Lichfield, Tamworth, Solihull, Shirley or Wolverhampton I can definitely recommend This Girl Runs, which is the programme I take part in each week.
What have you found to be the main benefits of doing couch to 5k?
For me personally, as someone who has an office job, I spend a lot of my working week sitting down, and as a result, I don’t do half as much exercise as I should do. I’d set myself a 2020 challenge of walking 10000 steps a day, but I also wanted to get some “me time” back. Some time away from the kids doing something that made me happy, and running is a great way to step away, reflect, think, process whats happened during the day and relax. I find that thinking time without interruption really valuable. Obviously I would be lying if I said I didn’t also want to get fitter and lose some weight (as the extra 2 stone since I last ran is definitely noticeable!) but for me, the main benefits are for my mental health.
What comes after couch to 5k?
There are other apps you can use after 5k to work up towards a 10k run if you wish, but for me personally, that’s not something that I intend to do. The running group I run with has a session called “Keep Me Going” which is basically a 30 minute run as a group which runs twice a week. As my personal aim is to just keep moving and keep running regularly, I wont be trying to increase my distance.
I hope you found this couch to 5k review helpful, and if you are thinking about giving it a go, DO IT! I promise you won’t regret it! You can also read the half way point of my couch to 5k review here.
If anyone has any more questions they want to ask, drop me a message and I will add them to the list!
See you at the finish line!
Need new gear?
For trainers we recommend Nike Women’s range or if you’re on a budget the M&S Good Move range is great.
Lucy x
