Couch To 5km: Week 7-8 | Starting Running For The First Time

[@gtn]

Are you following couch to 5k? Let us know how you're getting on!

[@revjoespivey]

Finished my 5K 33 min.

[@danielamestanek7899]

Finished week 6 run 3 and here is where i switch to your version of week 7 and 8 as they seem better than NHS version at giving me a shot at under 30 min 5k. Even though by now it almost doesn't matter. I'm a runner now and i LOVE to run. Injury free!!!! 🤸

[@davemccarthy2768]

i had 10 weeks to prep for my 5k so i am doing week 7 twice and week 8 twice. i have 8 members of my family and friends doing the 5k with me on March 13 - a somewhat St. Patty's day celebration. i am 55 and trying to do this injury free. so far so good. I am aiming for a sub-35-minute run. Thanks Heather and Pippa - it has been a lot of fun. Hopefully you have kept with it Pippa!! I plan to train for a 10k after this run. You have been an inspiration.

[@katesmiles4208]

Just completed first 5km non stop and in 32 mins. *jumping up and down in joy* It feels like my cardio has suddenly improved. Bring on next week!

[@JediMasterJazz]

Wow! Congrats.

[@garthly]

I was pretty staggered 😲 to see my question come up and get read out. Thank you for the answer!

[@heatherfell_oly]

Thanks for the contribution Garth!

[@jshepard5840]

The thing I noticed during all of the videos is that she seems so focused on jogging for 35 minutes rather than the immediate goal. Whether it's cycling or running or swimming or anything else, try to focus on shorter goals rather than the big picture. What is your workout today? Focus on that. If you've just gotten to the point where you can jog for five minutes and your next workout takes it up to eight, focus on the eight minutes. If you keep thinking about the 35 minutes, you'll struggle mentally, and all cardio is mental (pun intended). It's easy to become overwhelmed by the big picture, whether it's training for a 5k or your first century ride on a bike. But if you just stick to the training plan, keep your focus on one day at a time, by the time the big day comes, you'll be ready to go.

[@paddy2456]

Absolutely

[@_Zabamund_]

Well done Pippa! And I love how GTN is also for non-triathletes, I'm only a runner but I keep learning stuff here, thank you Heather and all the team.

[@LosEagle]

That makes two of us. This is one of the few channels that releases quality content for runners without clickbaits and worthless content.

[@GH-cw5yp]

In week 8, one session left.Ran the 35 minutes straight today. Sore but happy! Planning on starting the 10k plan next week. Love this series. Thank you Pippa for being such a good sport, you're doing fantastic!

[@McMeatBag]

I'm on week 5, using the program to get back into running after an overuse injury from winter I've been dealing with. It definitely feels bad going from 7-8 mile runs, to struggling to run 5:00 at a time. But I'm just focused on what I can do now, rather than what I did before. Don't neglect your strength training, particular on when it comes to your problem areas.

[@fisfia]

It's just wonderful @7.15: "Pace really doesn't matter here." and at the same time an elderly man with a cane walks into frame

[@HelloDeborahUK]

Ooh this is different to the nhs c25k app. I used that and did my final run this morning. The aim was 30 mins but kept going until 5km in 36 mins; I’m happy with that!

[@sprig6043]

Congratulations really well done. I'm currently on 5mins run 3mins walk. Dreading 7min run

[@buffaloj0e]

Great training plan, I finished week 8 last weekend and ran my first 5km (Parkrun) today in a time of 27:45. It’s not a flat course but not just hills either and I am really happy to get below 30mins. I ended up taking a few extra weeks, 1-3 was a struggle so repeated them and added some extra sets in the repeated week. I also did week 4 and 7 twice as I missed a day the first time round due to life things getting in the way. I was still doing some cycling and swimming throughout, increasing running fitness was challenging as I’ve never run as an adult. The weekly increase was an enjoyable challenge and now to decide what to do moving forward. Some strength exercises and plank routines for some added core stability has really helped. Thanks again for the well put together plan.

[@lewisfargin65]

Go on pipper am buzzing for you! I started my c25k today after not running for 3 years, to say I felt it was an understatement, glad I have done it and ready for the next session in week 1. Well done again pipper smashing it girl!

[@natashaluna]

Thank you, Heather and Pippa! I've just finished the 5k plan. I did it in 7w (I didn't take the 2-day rests but only because it felt ok to do so. My plan wasn't to finish the plan earlier). Next week I'll be starting GTN's 10k plan.

[@powerofhydrogen9443]

Good stuff!

[@heatherfell_oly]

Great work!

[@christiangrosspietsch6278]

Said it before, absolutely great. You got me running. I‘m on End of week 5, finished my 20 min run. Ok, pace is non existent (meanwhile below 9:45) but I can keep running at a constant heartrate round 155... can’t wait to start week 6.

[@heatherfell_oly]

So great to hear, thanks for sharing!

[@gonzo1985]

Finished the program last week and realy pleased with how I am running.... Now to build on that speed.

[@heatherfell_oly]

Great work, keep it up!

[@mohancharles3158]

Best wishes for your programs from Colombo Sri Lanka !Good and encouraging work.👍👍👍

[@rachaelholmes5879]

Go Pippa! I need to find my run mojo again!

[@xaninator]

Definitely appreciate the 3 weeks off. I had a vacation, repeated week 4, and then we got tons of smoke (Vancouver, Canada) so I couldn't run. Started week 5 today and it was rough

[@gtn]

It's okay if plans get disrupted and you need to go back in the plan before moving forward - glad to hear your getting back on the plan! 🙂

[@xaninator]

​@@gtn The week with the forest fire smoke was hard. It was the first time in my life I've really wanted to go out running. I've never been a runner, but it seems like I'm slowly changing. Still nervous about doing week 5 run 3 with the 20 minutes run tomorrow though haha.

[@scottlawson9899]

Good to see Pippa back!

[@nickcoulter973]

Go Pippa!!!

[@boollyboolly]

Week 9 next week. No way I'll be doing 5k but 4 and change will be good enough!

[@gtn]

Great work!

[@boollyboolly]

@@gtn Did my first 30 min run. 4.15 km. Onwards!

[@brokensignals8370]

run like the wind boolly !!!

[@jeremyjohn1954]

Pippa has excellent footstrike form!

[@parwezjan3644]

Hi i just want to say that Thank you so much for all of your video i watched from start to end of 5km run and it did helped me to run 5km from watching your video and doing the same thing love you guys yous are the best good luck and keep posting video like this to help us agian Thanks :-)

[@vennymiltenova8547]

Great job, Pipa! You did a great job, keep going on the next challenge! I finished the C25K but more than 30 min, around 35-36min. Question: when you are in a rush and really have only 20-25 minutes for the day, is better to run all the time without warm out/cool down walk or just to go back around week 5 or 6 (walks and runs) without warm up/cool down (again, only 20-25 minutes for the day). Thank you!

[@heatherfell_oly]

Hi Venny, If you're now up to the longer runs and you're starting and finishing at a steady pace it's totally fine to just run it all. Keep it up!

[@vennymiltenova8547]

@@heatherfell_oly thank you! Somehow I believed that I always need to have the walks

[@MrJohnnyorange]

Finished week 6 yesterday, but I'm really only jogging slowly, so 5k in 30 minutes is very unlikely.

[@sprig6043]

I feel exactly the same. I've been jogging 5mins run 3mins walk for a week longer than I should of only because I feel like I'm.still struggling with running 5mins comfortably so pointless moving up to 7mins jogs

[@Cici1791]

@@sprig6043 Go at your own pace. Personally, I think this program is too aggressive. My running book recommends only adding on 1 minute per week to each running session. Much safer and lessens the risk of injury.

[@michaelhardie9193]

Great work and truely inspiring

[@louiesdad0]

She runs fast!

[@AD-rx8wc]

@7:36 Harry Potter in the background

[@des3iny]

Vantage V, nice choice

[@SubtleForces]

Though I never ran regularly before, I am not a real couch since I used to play tennis 2-4 times a week before Covid and therefore upped the challenge a little. I ran my longest long run last weekend in 94 minutes but for only 12.4k though entirely in Z2 according to Strava. I don't really struggle running for much more than 30 minutes. But, the pace remains an issue although I am getting ever so slightly faster when I run intervals. I probably need some real power drills, though the cold temperature in Canada now (below 10C before and after work) are making me hesitate about getting some sprints in and get cold afterward.

[@MrTitaniumBG]

I don’t do much running and I’m not a runner I’m on the chunky side. However I know I can go out and run a 5k I’ve done it 3 times (29:59, 28:06, 31:54) but it’s really hard, where should I start on the programme do I start from the beginning or skip a few weeks

[@rickwalton2734]

Adapt for 10 or 12 week? Hi GTN- could you make any recommendations to expand this to a 10 week or 12 week plan? Thanks.

[@peachfreude]

Good luck pippa

[@fincafranceses]

I think I heard that there is a PDF with a timetable for couch to 5k, but I can't find it. It would be great to have it as my scrawly notes aren't very good!

[@selfcarewithashley6801]

I'm curious when your body gets used to running. I'm able to run for the 5k now and while I'm running I mostly do okay with a bit of ankle and behind the knee pain kicking just over the half way mark. It goes away, only to return a couple days later. I find behind the knee and stiff ankles tend to be my main issue. As if they just need to crack or something.

[@lwkiak59]

It is really such a nice place for jogging. Where is it?

[@4lex355]

This is a big challenge

[@seeskiprap]

Can y'all fix the PDF link please

[@imhassane]

Didn't she get any shin splints or injuries ?

[@geekygeek9438]

I love the name Peppa 😆

[@landyncb8751]

Pippa*

[@ascorpio1]

The heart rate question. That person’s maximum heart rate is 220- age which equals 151. So I don’t understand how their heart rate is at 180-190??

[@hoavatrungca]

Why is this different from the c25k app so much?

[@myatix1]

What is a good pace for a couch to 5K run for a beginner runner?

[@Rukshali]

Does it matter whether you are doing your main set on flat/hilly/downhill terrains?

[@heatherfell_oly]

It doesn't but if you're finding it hard try to stick to the flat.

[@Rukshali]

@@heatherfell_oly Great!! Thanks so much, really big fan of all your work :)

[@nightfire1266]

Great videos! I have just finished C25K and I was wondering what you recommend doing next?

[@heatherfell_oly]

How about checking out our vid on how to run your first 10k?!

[@gtn]

More on 10k planning here 👉 gtn.io/5kto10k

[@nightfire1266]

Amazing! I'll look into it thanks!

[@brokensignals8370]

oh hell, I haven't even finished 5km yet and now I'm planning that 10k. Thanks a lot !

[@dominiclucas1272]

Great work both of you. If you're on the lookout for more running music then start with the Luke Cage intro - it will get you in the mood for a workout straight away. Probably the greatest soundtrack ever composed for a TV show. kzbin.info/www/bejne/gpLCcqWCib2Meck

[@pierce9128]

Just started week 5 and my pace is so slow. After the session I continue till I get the 5km done. 38min is my best time. Tbh cant see myself getting any faster. To get a 6min something km average would be brill instead of the 7-8min I'm doing at the moment.

[@heatherfell_oly]

Keep at it, you'll get there!

[@akshaydeora5182]

Which shoes do you use for running

[@Putrasunda12394]

mantap

[@pritamsinghmatwani9892]

I also trying but my foot 🦶 has injured yesterday.

[@brokensignals8370]

sorry to hear that pritam. I hope it gets better soon

[@pritamsinghmatwani9892]

🙏

[@paddywiggle]

Pippa broke one of the group run rules. She was listening to music!

[@randystache78]

Was the gentleman at 7:18 paid?

[@mukeshsonkar9662]

Hii

[@DronedreamsNL]

7:18 new presenter?

[@nicolasverhaeghe8091]

56560 views....

[@lu-3150]

What would you recommend for someone who is able to run 5k but not comfortably. I previously learnt through the c25k app but have now lost my cardiovascular ability. Should I start from the beginning again or jump in at week 4, for example?

[@ok-lv1qy]

Lu - just slow down