5K In Nine Weeks

“I wish God were alive to see this.”

I was one of those kids that spent all day outside when the sun was shining, only to return home when sunset was upon us. I’d be running, riding my bike, playing football, and getting up to all sorts of mischief – I was a wee bugger truth be told. Running seemed natural, but it was all lost during my lazy teen years.

On 10th February 2020, I decided that I wanted to re-learn how to run. Two months later on the 10th April 2020, I achieved my goal of running 5K.

This is a personal log of my endeavours.

To achieve my goal of being able to run 5K – or 3.1mile, I downloaded and installed on my phone the superb Couch To 5K training application from Google Play (also available on the Apple Store). The app is like a personal trainer in your ear, giving advice on how to train.

For help and encouragement, I urge you to join Health Unlocked.

How I Did It:

Couch To 5K – In Nine Weeks

  • Week One

    For the runs in Week 1, begin with a brisk 5-minute warm-up walk, then alternate 60 seconds of running, with 90 seconds of walking, for a total of 20 minutes.

  • Week Two

    For the runs in Week 2, begin with a brisk 5-minute warm-up walk then you alternate 90 seconds of running, with 2 minutes of walking, for a total of 20 minutes.

  • Week Three

    For the runs in Week 3, begin with a brisk 5-minute warm-up walk followed by 2 repetitions of the following; 90 seconds of running, 90 seconds of walking, 3 minutes of running, 3 minutes of walking.

  • Week Four

    For the runs in Week 4, begin with a brisk 5-minute warm-up walk then 3 minutes of running, 90 seconds walking, 5 minutes running, 2 ½ 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:

    • Run 1: brisk 5-minute warm-up walk, then 5 minutes running, 3 minutes walking, 5 minutes running, 3 minutes walking, 5 minutes running.
    • Run 2: brisk 5-minute warm-up walk, then 8 minutes running, 5 minutes walking, 8 minutes running.
    • Run 3: brisk 5-minute warm-up walk, then 20 minutes running, with no walking.
  • Week Six

    As with Week 5, there are three different runs for this week.

    • Run 1: brisk 5-minute warm-up walk, then 5 minutes running, 3 minutes walking, 8 minutes running, 3 minutes walking, 5 minutes running.
    • Run 2: brisk 5-minute warm-up walk, then 10 minutes running, 3 minutes walking, 10 minutes running
    • Run 3: brisk 5-minute warm-up walk, then 25 minutes with no walking.
  • Week Seven

    For the runs in Week 7, begin with a brisk 5-minute warm-up walk then 25 minutes of running.

    From now on, the plan gets you used to running for solid blocks of time, without the distraction of walking intervals.

  • Week Eight

    For the runs in Week 8, begin with a brisk 5-minute warm-up walk then 28 minutes of running.

  • Week Nine

    For the runs in Week 9, begin with a brisk 5-minute warm-up walk then 30 minutes of running.