A Whole New Ball Game

NHS Couch to 5k  Week 6

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.

Run 1:  It was tough to run for a shorter time with long walking breaks.  I wasn't sure what tempo to run at.  Should I run at a faster pace if I'm capable or stick to a slow, steady pace?  Not sure on the reasoning for dropping down  to runs of under 10 minutes.

Run 2:  Just 2 ten minute runs.  It was a bit of a slog, to be honest.  You would think the shorter times would be easier. I think it was a combination of hot, clammy weather and slight boredom with running that day.  Did not feel inspired.

Run 3:  The 25 minutes run at the end of the week came as a shock.  I don't listen to the podcast beforehand, I just turn it on and get surprised.  Running for a solid, steady 25mins did not kill me.  One thing I like about long runs is you can switch off your brain.  You just have to concentrate on your breathing and being outside in the fresh air.


* 5 mins Cool Down Music:   Sara Bareilles -  Gonna Get Over You;  Wisdom by David Gray.

Couchto5k Wk 5 Run 3 AKA The Big One

NHS Couchto5k  Wk 5


My first ever 20mins run:  it happened.  Success.  It was a hot day so naturally I over-dressed.  I'm still self-conscious about showing off my fat arms.  Nobody else cares so I'll have to try and get over myself.

The first 5 minutes seemed to go on forever.  You're waiting for Laura's voice to cut in and say you're nearly finished , but no, another 15 minutes to go.  I managed to get into a  decent rhythm about the 10 minute mark.  Then settled into a slow but comfortable pace.

I did have a mental block thinking 20 minutes would be too much but it's amazing what your body can do with the proper preparation.  I could have run for longer.  Who would have thought that five weeks ago.  Not me.

At the end it was more a case of JOB DONE than any euphoric high.  Roll on Week 6...



* 5 mins Cool Down Music:    Mr. Brownstone by Guns n' Roses

* music from random playlist.

Excuses, Excuses...

NHS Couch to 5k   Week 5  Run 1+2

This is information from the NHS website.  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.

The first run itself did not present a problem.  It ended up being a bit boring.  When I was halfway up the road I saw a few dogs roaming about on their own.  So I ended up turning around and just going up and down the same patch of road in the evening.

cows at rest, lucky things

It took me nearly two weeks to complete the second run.  A friend is doing the same NHS Couch25k programme as me.  She's the one to blame for getting me to try running.  She mentioned that week 5 had a 20 minute run and that just seemed to put me off. I couldn't wrap my head around going from an 8-minute run in run 2 to 20-minutes non-stop for run 3.  Where's the logic?

So many excuses not to start run 2 for a fortnight; weather was abysmal, it never stopped raining;  long walks with a dog trying to tire him out.  Did not work on him.  I was tempted to run with the dog but he was way too fast for me.  I ended up having a sore lower back and shin splints from going up hill and down dales with him.

Henry the dog

Anyway, the second run. There are only two runs to complete, both 8 minutes, with a five-minute walk in between.  It was pretty painless.  I felt pretty good at the end.  Laura gives you a pep-talk four minutes in and then the last minute.  Onwards to RUN 3....


* 5 minutes Cool Down Music:  Who's gonna shoe your pretty little feet?  -  Richard Hawley;  Fireflies  - Owl City

* random music from my playlist.