I can run! Couch to 5k update

To motivate myself and keep going through the Couch to 5k program, I decided to blog my progress so that I can reflect on how far I’ve come. I am now two thirds of my way through the program and only have 3 weeks left. AHHH CRAZY. It feels like it was only last week I posted on beginning Couch to 5K.

Here’s a little update on how I’ve been getting on the past few weeks. Also, I always take photos when I’m on my warm up walk or cool down because the scenery is always so amazing.



Week 4

As always,the program began with a 5 minute brisk walk. 3 minutes of running, 90 seconds of walking, 5 minutes running, 2 mins 30 secs walking, 3 mins running, 90 secs walking, 5 mins running then a 5 minute cool down walk.

I really struggled with the first run this week. Running for the 3 minutes was absolutely fine, it was when I had to run my first 5 minutes one that I thought it was never going to end. The second run was a little easier, I mean, my legs felt like they were going to fall off but I could see the end. The third run seemed much easier and I finished that week with a feeling of achievement!

OH god, I’m now really starting to struggle. My calves ache so bad still. I think I might need shoes that support my feet better although I have about 7 pairs of running shoes.


Week 5

This week was different to the past 4. There was 3 completely different runs to change things up and really build on my fitness levels. The first run included running for 5 minutes followed by a 3 minute walk, and this was repeated 3 times. I found this run ok, I mean, my poor wee legs ached but I’m actually finding it easier to run for longer distances now. It’s easier when my mind wanders and decides to think about things I need to do because it makes the run go faster.

The second run of the week involved an 8 minute run followed by a 5 minute walk which was repeated. I thought there would be absolutely no chance in hell that I could run 8 minutes at a time but I did it! I’m becoming so proud of myself! And I’m actually enjoying running!

Third run -This is the run I had been absolutely dreading but I knew it was coming up. It began by the usual 5 minute walk then 20 minutes of running with no walking in between. TWENTY MINUTES.  OH MY GOD I DID IT. I almost cried when I finished this run because I was so so proud of myself. Never in a million years would I believe you if you said I could run for 20 minutes without stopping in just five weeks. I felt absolutely incredible after this. Like, honestly, so good.


Week 6

Run 1 – 5 minute warm up, 5 minute run, 3 minute walk followed by an 8 minute run. Okay, I thought this would be a much easier run because my last run I had managed 20 minutes with no break. Oh how I was wrong, a 4 day rest does not equip you well. But I did it! Was surprised with how much I struggled though.

Run 2 – 5 minute warm up walk followed by a 10 minute run. Then a 3 minute walk followed by another 10 minute run. By my second run I was so tired and struggled a bit. I managed to push through though. It’s these smaller runs that really prepare you for the longer ones.

Run 3- Okay, I have been really busy so I needed up having a 5 day break between run 2 and 3 which probably isn’t recommended. But in no way was I giving up at this point. I think my first blip being 6 weeks into the program is pretty impressive for me! So the third run of week 6 was to have a brisk 5 minute warm up walk followed by 25 minutes of running without stopping. I DID IT. I’ve never ran that far ever in my life. oh man, my legs absolutely ache. I finished this run about 3 hours ago and I am still in agony. No pain no gain, right?



Aw I’m so happy that I’m actually still managing to keep going! I always give up with exercise programs as soon as I start them. When it comes to my progress, I’m not quite sure what to think. I’ve not lost any weight at all and I’ve been eating pretty well too. I know these things take time but come on belly, go away!! So while that gets me down, I can see such an improvement in my fitness level which makes me over the moon! Although, I’m still convinced I’m not running properly. I feel so much healthier! I have energy which I didn’t seem to have before. I also enjoy running now, it completely clears my head and after a busy day at work, it’s exactly what I need!

So in 3 weeks I will be able to run 5km (and these KG boots will be mine!) I still can’t quite believe how far I’ve got already!

Does anyone have any advice on how I can shift the weight whilst doing this program?


Much love,


One thought on “I can run! Couch to 5k update

  1. Well done! I started with C25K and I still think it’s the best beginner program out there. It really does work! As for weight, I can’t really advise, but I’d maybe just take a look at your water intake (make sure you’re getting enough so your body isn’t holding water weight) and maybe track what you’re eating for a while to see what’s going on.


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