When I announced on Friday that I had taken up running I was overwhelmed by the support I received via twitter.  People wishing me luck, giving me tips and suggesting training programmes to follow. Such a lovely bunch of followers I have! The advice has been so helpful, and thanks to the very lovely @bixxboxx I have found a nine week running plan to follow that should see me being able to run 5k by the new year.

Introducing The Couch to 5k Fitness plan (from the NHS website)

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

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 a 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 a 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 of walking, 5 minutes of running, 2½ minutes of walking, 3 minutes of running, 90 seconds of walking, 5 minutes of running.

Week five

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

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

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

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

Week six

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

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

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

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

Week seven

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

Week eight

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

Week nine

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

 

I am aiming to run at least 3 days week, with a 4th day added on weeks when time will allow.

I’m so excited to have a plan to follow. Now all I need to find is a 5k event in the spring to complete and choose a charity and try to raise some sponsorship for. I figure if I’m going through this pain and effort then I should at least make it worth while by raising money for a good cause at the same time.  I will keep you all posted about that part and hope that you can all spread the work to help me raise lots of money for a good cause.

If anyone would like to join me on this plan please do let me know – would be great to have a group of people doing it together!