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RUNNING FOR BEGINNERS WHAT I WISH I’D KNOWN! COUCH TO 5K | EMILY NORRIS

Video taken from the channel: Emily Norris


26 Comments. Go from couch-sitting to 5K-running in 8 weeks with C25K from our newest partner, Zen Labs. Available on both iPhone and Android, C25K is a training program designed for people new to running and takes the intimidation factor right out of the prospect of running your first event. The app guides you through an 8-week workout plan, alternating.

Go from couch-sitting to 5K-running in 8 weeks with C25K from our newest partner, Zen Labs. Available on both iPhone and Android, C25K is a training program designed for people new to running and takes the intimidation factor right out of the prospect of running your first event. The app guides you through an 8-week. The C25K App for iPhone Based on Josh Clark’s famous Couch to 5K plan, Get Running lets you run at your own pace.

It alternates walking and running for the first six weeks, to ease you into running without leaving you exhausted. The only 5K training app to be partners with MyFitnessPal for seamless integratio.!C25K® is the easiest program to get beginners from couch potatoes to 5K distance runners in 8 weeks. The proven C25K program was designed for inexperienced runners who are just beginning.

Ideal for first-time runners 30 minutes a day, 3 days a week, 8 weeks total. Millions have finished their first 5K. You will too! ≈ Features ≈ Convenient audio coach and alerts Map your run at the end of your workout! Exclusive partners with MyFitnessPal! Light and dark modes Health app integration.

C25K® is the easiest program to get beginners from couch potatoes to 5K distance runners in 8 weeks. The proven C25K (Couch to 5K) program was designed for inexperienced runners who are just beginning an exercise routine.The plan’s structure prevents new runners from giving up and at the same time challenges them to continue moving forward. Newest Partner: C25K App Coaches You to Your First 5K in 8 Weeks Go from couch-sitting to 5K-running in 8 weeks with C25K from our newest partner, Zen Labs. Available on both iPhone and Android, C25K is a.

I no longer am doing the app, but HIGHLY recommend it to anyone who needs a start!”, “Hey ZenLabs! Just wanted to show you what your C25K and C210K apps helped to start!”, “I started C25K in an effort to drop some weight and get healthier. I finished C25K, have lost 40 pounds, and just participated in my first 5k race earlier.

Enter the C25K plan. Taking the first step is the hardest part. But here’s the truth.

If you can walk comfortably for 30 minutes, you should be able to finish a 5K run in a matter of weeks. In today’s post, I’m going to cover the basics of completing your first 5K, even if you’re a complete beginner with zero running experience. If you can’t, build up your walking first and then start the C25K. In November I started the C25K training plan for the third time.

I followed this version of the C25K, and eight weeks later I successfully ran 5 kilometres around the streets of Four Oaks. Following an enforced break from running due to a knee injury, the C25K had helped me to.

List of related literature:

While that mileage looks daunting to me now, there’s little question that January’s and February’s high-mileage training contributed to the improvement that allowed me to win the 1984 trials.

“Advanced Marathoning” by Pete Pfitzinger, Scott Douglas
from Advanced Marathoning
by Pete Pfitzinger, Scott Douglas
Human Kinetics, Incorporated, 2019

The long-term benefits of this training methodology are so profound that all serious mediumto longdistance runners incorporate some form of interval training into their monthly training cycle.

“Training for Climbing: The Definitive Guide to Improving Your Performance” by Eric Horst
from Training for Climbing: The Definitive Guide to Improving Your Performance
by Eric Horst
Falcon Guides, 2008

While the higher-mileage weeks may appear daunting initially, we break up the miles into easy running, fast running, recovery intervals, and warm-ups and cooldowns.

“Hansons Marathon Method: Run Your Fastest Marathon the Hansons Way” by Luke Humphrey, Keith and Kevin Hanson
from Hansons Marathon Method: Run Your Fastest Marathon the Hansons Way
by Luke Humphrey, Keith and Kevin Hanson
VeloPress, 2016

I created an online postmarathon program primarily to discourage runners from returning to hard training too soon after their marathon efforts.

“Marathon: The Ultimate Training Guide” by Hal Higdon
from Marathon: The Ultimate Training Guide
by Hal Higdon
Rodale Books, 2005

Morgan and I began our training following the “Couch to 5k” program from coolrunnning.com.

“Depression Hates a Moving Target: How Running With My Dog Brought Me Back From the Brink” by Nita Sweeney
from Depression Hates a Moving Target: How Running With My Dog Brought Me Back From the Brink
by Nita Sweeney
Mango Media, 2019

I’m also doing something called Sprint 8 for cardiovascular fitness.

“Goddesses Never Age: The Secret Prescription for Radiance, Vitality, and Well-Being” by Christiane Northrup, M.D.
from Goddesses Never Age: The Secret Prescription for Radiance, Vitality, and Well-Being
by Christiane Northrup, M.D.
Hay House, 2015

Apps like Couch to 5K gave you more detailed plans, but started you at ground zero, even if you could already run a mile without stopping, and forced you to continue onto 5K, even if your goal was just to run two miles.

“The User's Journey: Storymapping Products That People Love” by Donna Lichaw
from The User’s Journey: Storymapping Products That People Love
by Donna Lichaw
Rosenfeld Media, 2016

A common mistake made by some programs is to cut the mileage way back in the final three weeks; consequently, the distance runner loses the all-important stride efficiency.

“Coaching Track & Field Successfully” by Mark Guthrie
from Coaching Track & Field Successfully
by Mark Guthrie
Human Kinetics, 2003

After the run, I was glad that I did the extra mileage.

“Digital Sport for Performance Enhancement and Competitive Evolution: Intelligent Gaming Technologies: Intelligent Gaming Technologies” by Pope, Nigel, Kuhn, Kerri-Ann L., Forster, John J.H.
from Digital Sport for Performance Enhancement and Competitive Evolution: Intelligent Gaming Technologies: Intelligent Gaming Technologies
by Pope, Nigel, Kuhn, Kerri-Ann L., Forster, John J.H.
Information Science Reference, 2009

That was much faster than my normal 10-K pace, and it felt easier.

“Runner's World Complete Book of Running: Everything You Need to Run for Weight Loss, Fitness, and Competition” by Amby Burfoot
from Runner’s World Complete Book of Running: Everything You Need to Run for Weight Loss, Fitness, and Competition
by Amby Burfoot
Rodale Books, 2009

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

[email protected]

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104 comments

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  • Wow! amazing to see how quickly the coach potato turned into a runner. Well done Peppe. If I remember right the first time you ran it was with your dog yet when asked the question you answered that you always ran by yourself, I surely hope that your dog does not listen to the video as he me get offended. Dogs are amazing running partners. Good luck in your progression you are really a natural.

  • There are free sticker chart apps you can get for your phone.
    When I started running I downloaded one and created a running chart with the 27 runs for the whole 9 weeks.
    You can also break it down into mini goals with rewards.
    Very good way to focus on getting it done ��

  • I did couch 2 5k with my friend 2 years ago fell pregnant at the end of it…was getting back into it when my baby turned 1 and my appendix burst so currently trying to get back into it but all my friends have kept the running up so i feel behind now need to start somewhere tho. Thanks for the tips def motivates me to get back at it as i miss it so much. Keep it up!! Xx

  • You are doing amazing, really admire that! I hear you on getting soft around the middle. Quite often moms don’t put ourselves first, but the older we get the harder it becomes to lose the weight. Keep it up

  • I love the Nike Run Club app! I like listening to the coaches talk occasionally, it’s not constant chatting, but there’s loads of different coaches and I love it!

  • I’m loving the app I’m on week 7 feeling so much better mentally and physically. I had my 2nd baby in feb and probably my last so really want to get in shape. Great video. Xx

  • Omg I have the same fears of fitness classes Emily! Thanks for the video love it! Also I have a one year old and I really want to do something for myself and my health.

  • This is a good video but it is not recommended that you run the whole run on the first try. The basis of couch to 5k is to prevent injuries a huge problem when people start out who overdo it at first and then stop running due to an injury. I wish you would take the couch to 5k out of your title because it is misleading.

  • I’m currently on week 6, running at 7:30/km and am currently just focused on reaching 5K. My long term goal is to reach as close to the 5 minute mile as possible.

  • Great video thanks Emily. I’m looking to start running again, my youngest son is now nearly 7 months already so I’m running out of excuses haha!
    Good luck with your half marathon, you’ll smash it I’m sure xxx

  • That’s great Emily! I’m glad you find running enjoyable too. I need to get back to running for all the same exact reasons you mentioned and I feel the exact same way too. I also feel guilty when doing something for myself. This is true and so motivating, running is a healthy habit and good for you in so many ways. Thank you for all your videos and good luck on your 5K marathon in October! You’ve got this! ��‍♀️ �� ��

  • I’ve just finished week three and I’m loving it as someone who has never really exercised let alone running! Watching this has motivated me to keep going ☺️ Thank you!

  • I’m working out via p90 amd have lost 6 pounds in 3 weeks ut I’ve decided tp add walking for 30 mins with wrists weights to grt used to walking. Not only to loose more calories but tp get used to walking, strengthen my joints and shins and cardio and build up to jogging down the line. I want to run a 5k towards August…

  • Wow this was a really insightful video��✌�� I cannot believe they can tell you what kind of trainers best suits u thats amazing! I love the way u think about the calories/budget thing��

  • Hi Emily I’m proud of why your going to do this marathon for GOSH They are such an amazing children’s Hospital.
    I have spent a lot of my childhood there as I was born with a very rare genetic disorder and I feel now looking back at all the appointments and hospital stays they maid the experience less scary not just for me but for my parents and my three older siblings and I’m sure that this goes for many other families that have a child who is being cared for by this amazing hospital. Thank you

  • I love this video! I am a mom of 3 and my youngest is almost 6 months. Like you I just felt like I wanted to improve my body! I signed myself up for a 5k for next month and also started running. Can’t wait for your next video because I am finding it hard to keep running when I am getting tired.

  • I want to be a runner but I can’t even walk without tripping
    The last time I tried to run i ended up in the hospital after I faceplanted and got a concussion

  • Never ran before. Download the couch to 5k NHS app. Finished my 1st week and starting 2nd tomorrow. Theses video have been so helpful and reassuring for me as a new runner.

  • This video couldn’t have come at a better time! I just started running last week to build my strength and endurance. I notice my foot hurting during my run so I will have to make sure I get the right running shoes now. Thank you for sharing!!

  • I just started running this week. I literally haven’t ran since I was a senior school about 20 years ago and that was only for a bus ������ I have only been twice and took my dog, it’s actually really really uplifting. I really struggle to run for more than a min I think so I have been having a little run then power walk. I can’t wait to go once I drop the 3 boys off at school this morn! I got a brilliant new dog lead from amazon to try too for hands free ������ I just downloaded this 5k app. Hopefully I’ll find it easier with some direction xx thanks for video xx

  • I started using the couch to 5k, however I kinda messed up bc right at the end of week 7 I also started walking 10k steps on my walking days and that over exhausted my legs especially calves. Now I haven’t been able to run for about 5 days bc my calves are stressed. For anyone doing the app I would suggest not implementing anything extra while you finish the app.

  • Wow, I couldn’t start like that, my heart would feel like it would pop. God bless you and thank you for showing possibilities ❤❤

  • Hi Ysis I am currently in the same position as you in terms of exercise and we appear to be using exactly the same apps to track our exercise!! I did my first 5k today and felt amazing!! What I have found with the zone app is if you do walks instead of running you tend to burn more Fat… I do a brisk walk every morning which results in the fat burn and run 3 times a week following the couch to 5k app! Walking helps burn fat and has been working for me and helped me build up to a 5k. Loved this video as I felt I could relate to you so much! Thank you!!

  • Getting evaluated and fitted for proper trainers is such a great tip… Thank Emily. Wondering where i can find such service in the US.. if anyone knows.. please help.. Thank You!

  • Emily, you seem like such a nice and positive human being. You’re so cute when you talk about the calorie budget and blush:) it makes total sense!

    Good luck and wish you health and success!

    I am trying to get back into running after a gap of 20 years. Body is very different with much more wear and tear. Thanks for the tips and motivation.

  • thanks for the inspiring video! I can’t find the links to the products you showed in the video though. I am especially interested in the “belt” and headphones

  • This was perfectly timed and so encouraging for me!! I’ve always been intimidated by running, but I think I’m going to try some of the apps you mentioned!! Thanks for keeping it real and sharing your story!

  • Well done Emilyso proud of you! You can see the confidence it has given you.. Most of us put self limitations on ourselves and when we break through that and achieve what we THOUGHT was impossible it is SO joyous and self motivating. Lovely that you are enjoying some ME time hon. Good luck to you, will be rooting for you. Oh and btw, you didn’t ramble, what you said made perfect sense re calorie “accounting” as apposed to just calorie countingXxx

  • Life starts at the end of your comfort zone! ����
    What has helped me is yoga. I feel like I was already good at cardio but kept having stiff muscles and no flow in my body. Tried a yoga class and it was horrible ( I wasn’t good and didn’t feel the instructor explained the poses well). So I found a YouTube yoga instructor and two months after I can bend in ways I never thought I would and my back pain is gone (it was a big issue before).

  • This was great! I’ve been wanting to try to get up to a 5K, but didn’t really know where to start. I’m having surgery in a week, and am hoping that after I recover I can finally get back to the gym, and feeling good again! (“Taking it easy”—ugh! “Easy” has me feeling lethargic and huffing just from walking up a few stairs! ��������) I love your perspective and your tips, and I’m so glad it’s giving you confidence! Please do an update video soon! ��

  • I just started using this app. I’m 72 years old and my daughter told me about it. I’m now at week 3 day 2. We’ve signed up for a 10k in April. Looking forward to the race in April.

  • I just want to say that I feel like I have a similar body type to yours, and it is very encouraging that you are a runner. I feel like a lot of people thinking running is only for tall and lanky people. Im sure it is for them as well, but I think a lot of people, like myself, might feel discouraged from running when we mostly see people with particular body types doing it. I actually enjoy exercise and it is very encouraging to see how good you look and how dedicated you are to this. <3

  • I’m very proud of you, Emily, you’re such a good example for us moms. I’m so happy you’re dedicating some time for yourself to do something you enjoy, challenges you and makes you feel great. We should all do something in that way, whatever it is. I’m also guilty of that! Good luck with the trainnings, can’t wait for more updates! ������

  • Still on the old schedule. Currently running week 5. Debating whether I should rerun, instead of moving on to week 6 because it’s rough at the moment.

  • Had to pause the video at 4 minutes to just say:

    I am so proud of you ❤️ And don’t listen to the negative people in life the people that make fun are the people that are the most insecure! Keep it up:) and don’t be hard on yourself! Keep going! Baby steps and don’t stop! God bless you and your family!

  • Awesome job! I love walking and I’m up to 3.5 miles however when it comes to running I’m out of breath in the first 5 minutes��. I’ll have to try your technique of the intervals between running and walking��

  • Hi Emily, love all your videos!! I’m a Mom of three boys also and I relate to everything you say lol. What are the apps you mentioned in this video? Did those get linked??

  • Wonderful video! You’ve seriously inspired me. Did you pay for the premium part of the app? I’m assuming so but I’m still trying to decide if it’s worth it

  • Thanks for the info. I’ve been thinking about trying the C25K. I’m 51 and walk 1-2 miles several days a week but want to try running and wondered about the app.

  • No offense but your friend is going to get someone hurt! You shouldnt push someone to run espsecially if your not fit that can cause a heart attack at the worst to passing out at the least. I would have probably died lol. Its one thing to push but its another to be like “run this all the way you dont have a choice” like I get it and in glad it got you going but. Yourw lucky you werent hurt lol

  • I just had my second baby. Not shedding the weight as fast as I did with my first. 3 more weeks until I’m cleared to exercise so I’m happy to have seen this! Lululemon is an investment but I have had mine for literally years and lasted me 2 pregnancies and are the only pair out of all ranging from cheap to lulu price that’s left and still looks brand new! Worth the investment!

  • Fabletics really are very good quality. I wear leggings a lot, and the ones I first bought about 4/5 years ago from fabletics are still good as new, slightly faded now because they are black, but I’ve not bought any leggings from anywhere else than even come close.

  • Great work Pippa and some good tips here. I’ve just finished week 4! It builds up well so I always feel like I’m just at the limit of what’s achievable. I’ve been using the app so she tells me when to run and when to walk. I find that easier than monitoring it myself.

  • I am fifteen and I want to do great things in my life that I’d look back and say that I was proud of it. I desperately want to run. I’ve run for about a week and I feel like I’m not going anywhere, I get tired after walking/running half a mile. My trachea hurts. I want to do better so that I can run one mile in under 8 minutes for school in the fall and compete for presidential fitness run. I’m spending 15 minutes running half a mile and I’m not even close to my goals. Running instead of power walking sounds like an excellent idea, I guess I just needed someone to tell me that. I’m not sure. Thank you for inspiring me ❤ I hope I make it.

  • Couch to 5k is WAY too difficult for overweight runners. I’ve started running after long (years) layoffs at 200 pounds and was able to progress quickly. I’ve also started after long layoffs at 250lbs and it took me more than 2.5 months to be able to gasp through 2 miles. The difference is gigantic. Weight really needs to be factored-in with these programs and the 9 weeks doubled for those over 25 to 30+ body mass index.

  • Love all your videos!

    Been working on myself/my home. Started watching you recently, videos of when Jackson was a baby as I have a 6 month old. All the baby tips, cleaning/organizing tips have been great and inspirational.

    Curious if you have any tips or if you clean your front load washers? Like where the rubber bit is. I thought I saw you have a front loader.

    Also curious about your skin/facial routine.

    I’ve gone back and watched some other videos. So you may have done these before and I just haven’t seen them yet.

    Love watching. You have such a beautiful home and sweet family.
    -Michelle

  • If you look at the nhs c25k app it has 9 weeks in it so you gradually get to running for 30 minutes. The reason it’s done in stages is so you can train your body to run without injury. It is the best app as I had never run before and I’m now running 30minutes non stop, 3 times a week. So you are better running on a tried and tested app

  • The first week of couch to 5k should start 1 min running 1.5 min walk repeated 7 times with a 5 min warm up walk and 5 min cool down walk.

  • Glad you’re enjoying it!! You’re doing amazing well done!! I never knew about “gate”…how interesting…you’re making me wanna run!!

  • Once you can run the 5k easily 10k is absolutely doable. Once you can run 10k the half marathon is doable. I always did 5k runs because that’s the size of the running track close to my house but from that it only took 1-2 months to be able to run the half marathon which we did with my husband few years ago (before baby). So go Emily, you can do it too! ��

  • Well done on going meat free. That is wonderful news. When you get a chance, kindly look into the dairy industry, it is very scary. Best for our health, the animals and our shared planet to go vegan. That said, it’s wonderful that you have given up meat. Great work

  • I’ve always been interested in fabletics but never fully understood how it worked and didn’t want to get roped into a subscription. Thanks for breaking it down!

  • hi everyone,if anyone else needs to find out about best marathon training program try Sarparder Running Expert Starter (should be on google have a look )? Ive heard some amazing things about it and my partner got excellent results with it.

  • I watch you from pretty almost the very beginning and honestly these days you are my favourite…honest, true, kind. I can relate 90% of the time, you are very inspiring, like a mommy-friend that I don’t have. I used to run everyday for 6 years, but stopped to go to uni, next kids and simple life just took over… now I need to be back to it, I need a change… I splurged on Lululemon gear to put me in to the mood. Now I need time and energy:/ that’s the biggest problem right now. And I need it to stay sane after the whole day with toddler tantrums and teething baby… hugs, Karolina

  • I don’t know if I have the same app because there are different ones, but I started today and going to log food intake as well, so fingers crossed, good honest review

  • Could you do a vid on running bras please? I see so many new female runners who really need to support their chest. It took me a while to find a good one which wasn’t too restrictive but any advice would be great. I’m UK based. Thank you for all your videos and tips ��

  • I’m 68. In February, this year, my wife (40 something) and I began the NHS “Couch to 5k in 9 weeks” which we successfully completed in 10 weeks. The final week, we achieved 4.75 kms in 30 minutes. It was in the 11th week that we got to 5ks, in 35 mins. We’ve not been as regular (3 to 4 times a week) since Easter, with lockdown & restrictions etc, but have done 6 runs since Easter. By the way, I had medical checkups with an Ortho, and a CT Scan-calcium, before starting, at my age. It can be done.

  • A warm welcome to the running community! I hope you keep enjoying this! Not just the fitness-benefit of it but also getting your head free.. I always thought I would be running to keep my body fit, but it`s also a matter of keeping my mind straight:-)

  • I’m doing couch to 5k and I’m on week 4, getting my butt out of bed at 5am is bloody hard. I’m 55 and was worried about my dodgy knee but it actually seems to be getting better with the running. Great video and useful tips, thanks but it’s a no to the sports bra I may have manboobs lol but I draw a line here ��

  • I am in middle school 8th grade, and my PR is a 23:04 how can I get to a 22 by November 10th for a Vets Day 5K? Any tips from my fellow distance runners?

  • Great video as always Emily. My Bubba is due in 2 weeks so getting itchy feet to get my running gear back on and back to running club.

    Just make sure you’re eating enough calories especially on run days.

    Your app says you burn 250 cals/run but there’s something called afterburn that once you’re done you body still burns cals at a higher rate for hours afterwards. If you’re eating 1300 then burning 250 plus afterburn you may not be getting enough and your body can go into starvation mode and hang onto what stores you have and not allow you to lose ‘the dough’ great term by the way ��
    Also always eat before a run too, even a banana is enough to fire your metabolism, I’ve done it both ways over the years and it’s so much better with something in your tummy.
    Let us all know the sponsor link once it’s up, we will definitely sponsor you lovely. Keep up the great work and try get to a Saturday parkrun too, there will be one in your area. Always a 5k and super motivation from other runners and the marshals that volunteer ������

  • We have very similar body types! You look good though! Today was my week 1 day 2 of couch to 5k and im so sore! I lift weights too

  • We’re doing couch to 5k and just typed it in on YouTube and yours is the first video and you live right near me haha so wierd! Those parks are where we do our runs

  • That jump to 3 minutes is a bit brutal, and has me worried about moving to Week 4, but I guess after a few more go rounds it won’t feel and/or bad? Love having Pippa to follow along with (and I agree with youfilming yourself in public as a beginner is so awkward!)

  • I wanna run a 5k which is coming up in about a month soooo……I’m gonna run at least a mile everyday and workout everyday too. I also have sports sooo…..that’ll help

  • That’s me, starting from couch to training for 5k in a week. I find u was using muscles I didn’t know existed. I only started a week and a half before the 5k dun. Is that too late?

  • I’m curious how do you do with the hair. When I used to go running, I had to wash my hair everyday ��‍♀️ but now (home with a baby) my washing frequency is 5 days. Is there a good trick you’ve found? Thank you ��

  • I totally enjoyed your video. Thanks for posting! I am interested in running channels as it is so hard to find, especially moms. Thanks for giving all of us hope of success and options. Cheers!

  • My beginning with running was very similar. I started running for loosing weight 4 years ago. Currently I finished 3 marathons and I prepar to another one in september:). Sorry for my english 😉

  • FYI this is not a couch to 5k video…,
    Why? She did gymnastics before and was having on and off gym places… and could run for 2 K her first time… girl i cant run more than 2 min at a turtle pace… no hate! Good luck for you and i will keep looking for another video, from someone who actually was a couch potato☺️����

  • Hahaha the part of “budgeting” calories was soo cute. I feel like I need to start running/exercising after watching this. You definitely make it feel possible to be more active as a mom. Thanks for the video.

  • Hi there. I’m a totally couch potato and am doing couch to 5K. I’m really discouraged as it’s week 3 and my distance is only 2-2.4k. Race is December 16 should I be worried I won’t be ready to jog the whole 5K. Pls help!!

  • Hie watched your videos liked them,lm a beginner just started running last week the furthest i got to 7.2 km and feel tired and cant go on to 10 km to finish, my time was 40:25 on the first run and on my second run the time for 7.2 km was 39:30 minutes and still couldn’t go any further up to 10km to finish…..is it possible for me to run a 10k in three weeks l have left, and better yet make it a sub 45 min??????

  • great app! I was looking for something to combine it with my calisthenics program on off days, and this definitely does it.
    Thanks a lot sir.

  • Is it cold in the UK?? I’m roasting in this 90 deg…err…32 C weather! I’m a cooler weather runner myself it makes running feel refreshing rather than dreadful, haha!

  • Thank you for this video! I had no idea about measuring your gait for the correct shoes.
    I also use the myfitnesspal app, and you’ve got a good idea using it like a “budget” for calories!

  • I have come back to this video to watch again because I’m starting the couch to 5k app, really helpful.. I noticed I’d accidentally disliked it too! Sorry Emily ���� #toddlerlife

  • I’ve been using the Couch to 5k app, and its impressing me how much I can truly run. My friends weren’t kidding when they said it’s 99% mental once you get the form down.

  • Heart rate monitor watch is the best thing to buy, run with an eye on your heart rate rather than times and distances and they will look after themselves.

  • Any tips for someone who focuses primarily on weightlifting? I want to start doing 5k’s to start, without losing too much muscle mass

  • I am on week 3 of couch to 5k and I am starting to really love it. This is the 1st video of yours I have watched and I love it. Xx

  • I’m doing this using the podcast from NHS choices (2 runs into week 7) which is great because it tells you when to run and when to walk. Loving these videos, as I never know if I am doing it right (watching this I am making a couple of mistakes) Keep up the good work. Don’t be scared of the later sessions, If you have done the early runs then they are totally achievable (44 year old who hates running).

  • I’ve been running properly for about 8 months now and being 12 and running at 6 in the morning with a mate isn’t easy. I had trained a bit for my CrossCountry races last year but all it was, was a few 3k runs a week. I began to run a bit more seriously when I began year 7 and I’ve been training for the whole year. I did a 5k TT after following your 8 Week 5k program and was amazed by the results I managed to run a 19:39 which I never thought would have been possible. Running is one of the most joyful things and I’m glad that GTN has given me that bit of inspiration I needed.

  • What I found to be helpful for pacing the easy runs is nose breathing (I found this trick in some book): if you feel like you can’t get enough air with just nose breathing you are going too fast.

  • what really helped me was a sticker chart with a reward (for 14 weeks it was new running clothes, now I’m training for a triathlon and it’s a GPS watch). Literally using those star stickers from primary school haha. Honestly the only thing that really workedeven if a I skipped a week I always got back on so I could get some more stickers. Weird how the mind works.

  • I’m just behind a bit, starting week 2 tomorrow. I find it perfect, because it gives me the motivation to keep up and seeing someone else do it makes me know I can too

  • Just done day two of week one of couch to 5k! Loving it! Just used my new running belt too! Omg! Life changing, not having to hold my keys or my phone! Haha. Great tips! Thanks! New subscriber ☺️

  • I’ve always wondered if beginning runners should worry about their posture or wait until their conditioning has improved to where they can at least finish a 5K under 30 minutes or so. Kind of “just run” mentality. So it was interesting to see this addressed early on.

  • Just found your channel as I’ve started doing the 10k app and noticed you have gone vegan since this video so just wanted to say thanks for being awesome for the animals:) x

  • Hey guys, great videos. I have also started this couch to 5k challenge and I’m 2 weeks in. Could you recommend a stopwatch/clock app to measure the time and customize the sessions.

  • Hi there!
    First of all, thanks for these videos. They’re brilliant!!
    I’ve just completed the first week and am halfway through the second one. To put you in the picture, I’m a 31 year old who’s been quite active sports-wise, not running though, who’s also been a coach potato during the lockdown (Spain) because of me being snowed under with work. After the first sesh I had some soreness in my calves as I avoid landing with the heels. From then on, it’s been quite smooth and I’ve even felt like kinda sprinting the last 10-20 seconds of some sets. I’m doing it quite consistently, once every other day and feel pretty happy with it.
    Will keep you updated.
    Cheers!!

  • Super channel, glad I found you. Have started the Couch to 5K myself and completed week 3 a couple of weeks ago. Life events have got in the way for the past two weeks but after seeing this video am now motivated to keep at it and start again some time. Like to go out very early and complete it along the cycle path where I live. It is mainly flat so will take a deep breath and get back to it for definite.

  • I can’t follow the plan, I need much more time to adoptate the weeks. I need 2-3 week done before I get the next week of the plan.

  • Thanks for everyone tuning into this video during quarantine. Just to update you guys from this video; I never did an update video or a 10K runner video. Since making this video, I’m now vegan & found its helped LOADS towards my health. My main exercise focus is weights, doing that 4x a week & run on the odd day during the week (especially now we’re in quarantine) And Since this video I have lost weight, about a stone, which is mostly since being Vegan! Hope this helps, if you wanna follow me on Instagram, my new handle is; @graceeblife ��

  • I’m currently coaching my partner using this app. I’m a confident runner and have used the app before when coming back from injury.
    However, just wanted to let you know this video was really insightful and helped me see things from my partner’s point of view who is in a similar situation to yourself. Cheers!

  • Hey my pb is 21:47, does anyone have tips for me to break the 20? It feels like the difference between 22min/5k pace and 20min/5k pace is HUGE for me

  • Thank you so much for this! I did it!

    After the first 2 running intervals: Okay, not so bad.
    After the 3rd running interval: I don’t think I can do this… (kept going)
    After the 4th running interval: I think I should pause the video to take some extra rest (didn’t pause it)
    After the 5th: Okay, just three more.
    After the 6th: Woohoo, only two more!
    After the 7th: WOOHOO, only one more!
    During the 8th: This is the last one… oh wow, that five seconds left hit me by surprise!
    After the 8th: Yay! I did it! Without taking any extra rests!

    This was really helpful for me. I’ve been running about 10 minutes total (probably longer, the timer on my treadmill is slow, it recorded this 24-minute workout as just 22 minutes even though I started the treadmill before I started the video) during work-outs, but really spread out, like over a 45 minute-1 hour duration. I was a bit nervous about running with shorter walk intervals, but Kristen’s positive coaching helped keep me from pausing the video (and helped shush my “you can’t do it” voice). Now that I’ve finished this once, I’ll be more confident the next time. Hoping to do this work-out two more times this week and then move on to the 2nd week. Thank you again and please keep these coming, they’re so helpful!

  • Awww all the best beautiful for your running ��‍♀️ my L cup boobs prevent me from running, I’d probably wind up with 2 black eyes if I even thought about it �� so I do other activities to keep fit but so proud of you gorgeous and all the best x

  • I started yesterday and I notice that my lungs burn so much due to my asthma and I find it hard to regain my composure during the walking interval and I end up going over

  • Loved seeing your experience on starting running which has inspired me to start! I work on a cf ward so impressed with how you are doing and your fitness ��

  • You are literally telling my story. I have always been 10 stone but over the past 2 years I’m now up to 13 stone and now a size 14. Heaviest I’ve ever been and have absolutely no confidence. All my weight is on my lower half. How many calories did you stick to a day?

  • YAY!! Go Grace!!! All that walking you do carrying Sams camera will have helped heaps and you were probably fitter that you thought when you started. So proud of you for getting up and making a change, its the hardest bit. We can do a park run together when I’m next over in July!! Keep up the good work!! x

  • thank you so so much for sharing!!! im currently on the couch to 5K running app (for the second time as i failed the first time) seeing you doing this has motivated me so much! thank you! xx