Tag Archives: pacing

Couch to (nearly) 5K


I have finished week 9 of the NHS couch to 5K programme. I have run for 30 minutes, three times this week. I haven’t actually run 5K yet though. The furthest I have managed is 4.4 K so I am quite slow. Laura, the coach on the programme, keeps telling me that it is distance, not speed, that is important, so I will keep extending my runs until I reach 5K.

The second run of each week has tended to be a bit of a struggle, but I have kept going each time. Today’s final run felt good and I was tempted to carry on for a bit longer. However, I decided that I should follow the plan, and my pacing rationale, and stop at 30 minutes. If I had carried on I may have crossed the threshold of doing just enough and gone into the boom bust cycle of pushing myself too far and ending up with a flare-up of pain and fatigue. There were plenty of other things to do with the rest of my day so I wanted to finish feeling energised, not exhausted. I am learning!

Nine weeks ago I struggled to run for a minute, today I can run for 30, and enjoy it! I’m happy with my progress and I am looking forward to being able to say that I can run 5K. Soon I hope!