Couch To 5K: Week 2-3 | Starting Running For The First Time

You've finally taken the plunge to get running and we're already 3 weeks into our Couch to 5km plan! You might have started to find issues that don't feel normal, this week Heather has met Pippa to offer some tips and advice on running technique and managing effort levels!
View our full Couch to 5K plan here 👉 gtn.io/C25KPlan
Subscribe to GTN: gtn.io/Subscrib...
Check out the GTN Shop: gtn.io/ET
If you enjoyed this video, make sure to give it a thumbs up and share it with your friends. 👍
Submit your content here:
upload.globalt...
If you'd like to contribute captions and video info in your language, here's the link - gtn.io/ES
Watch more on GTN...
📹 Couch To 5K: Week 1 👉 gtn.io/CouchTo...
📹 Run with GTN 👉 gtn.io/runwithGTN
Music - licensed by Epidemic Sound:
ES_Absolutely Gutted - Dylan Sitts
ES_Ithaca - Dylan Sitts
ES_Ten Days - Dylan Sitts
ES_Traction - Dylan Sitts
ES_Water Sports - Dylan Sitts
Photos: © Triathlon / Getty Images
The Global Triathlon Network (GTN) is the world's biggest triathlon KZbin channel, with new videos every day! GTN is for anyone who loves triathlon: from seasoned triathletes to first timers - and everyone in between!
With the help of our former pro and Olympic medal winning team, we’re here to inform, entertain and inspire you to become a better triathlete; including videos on:
- How to swim, bike, and run faster with expert knowledge
- Try our session ideas
- Investigations into wide ranging topics
- The best triathlon bike tech and gear with pro know-how
- In-depth, entertaining features from the heart of the sport
- Chat, opinion and interact with us across the channel and on social media!
Join us on KZbin’s best triathlon channel to get closer to the sport and to become a better, faster and fitter triathlete!
Welcome to the Global Triathlon Network.
Thanks to our sponsors:
Assos of Switzerland clothing: gtn.io/Assos
BMC Switzerland: gtn.io/bmc-bikes
Canyon bikes: gtn.io/canyon-b...
ENVE wheels: gtn.io/ENVE-wheels
Felt bicycles: gtn.io/Felt
KASK helmets: gtn.io/kask
ON Running: gtn.io/On-Running
Orca: gtn.io/Orca
Park Tool: gtn.io/parktool
Polar: gtn.io/polar
Profile Design: gtn.io/profiled...
Quarq power meters: gtn.io/quarq
Team Bath: gtn.io/TeamBath
Vision wheels: gtn.io/vision
Zipp wheels: gtn.io/zipp
Zwift: gtn.io/zwift
KZbin Channel - gtn.io/KZbin
Facebook - gtn.io/Facebook
Instagram - gtn.io/Instagram
Twitter - gtn.io/Twitter
Google+ - gtn.io/GooglePlus
Strava Club - gtn.io/stravaclub
GMBN Tech - gmbn.tech/subsc...
GCN Tech - gcntech.co/subs...
EMBN - embn.me/subscribe

[@rapramos5687]

I watched this at 1.5 speed so I can help her run faster. Go Pippa!

[@silentlyapparent9288]

I live for this kind of humour

[@levbobrov1398]

“It never gets easier, you just get faster” - Greg LeMond

[@demotori5741]

@Dusty Shackleford absolutely

[@Jeremy_Fisher]

Running definitely gets easier, otherwise I'd still run for 2 minutes then need a walk.

[@nianichole2856]

​@@Jeremy_Fisher same here, I thought I'd never be able to run a sub 17 mile, but here I am at 12 minutes, still getting faster!

[@Observ8or]

As someone who's gone from experienced to detrained to experienced to detrained again... running definitely gets easier. I remember even when I was pushing myself hard trying to get a sub 20minute 5k it still felt easier than running after a year off and my heart rate spiking up to 190 after a 1 minute jog.

[@JamesMartin-gl8gg]

Pippa is a good presenter on her GOPO, I think she can inspire newbies to run.

[@valentinak280]

Yes, she has inspired me, and I hate running! 😁

[@Darren-ob6uh]

Back running for first time in years! Currently able to do 2km.

[@rachelb2930]

Well done

[@Darren-ob6uh]

@@rachelb2930 thanks 😉

[@dorianleakey]

its anther month, where are you up to now? I am doing the NHS couch to 5k and am on just over 3km.

[@Darren-ob6uh]

@@dorianleakey done 5km. Working on increasing pace now

[@dorianleakey]

@@Darren-ob6uh I will probably not get to 5k by the end of the program, next week, but i reckon 2 weeks and then, like you, increase my speed. Surprising how quickly we can change our bodies, i feel like an old man, yet i am running further than i did as a kid

[@sol029]

So nice to see someone else normal who struggles like I do. Good on you Pippa !

[@matthvids]

Welcome to all the new runners in our community! Have fun and take care of yourself!

[@emiludrcosta1100]

BBC couch to 5k app is super useful for keeping track and not having to self time, Pippa is doing awesome!

[@robertpowell6892]

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).

[@jlpaz87]

Where did you find the podcast?

[@thaisbogea]

Can someone from the U.S access it as well?? I tried to find it on Spotify but only found regular NHS podcasts, but didn't see a run episode...

[@avinashchandra-pithie3995]

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.

[@rachelb2930]

Well done ,keep the hard work up :)

[@zoewilkins2896]

That’s an amazing time. But well done you for realising it is how running can make you feel that’s the main thing - I hope you always find it joyous😀

[@d6853]

I’ll never get a time like that, it is so hard for me to train because I live in a really hilly area, a normal 5k for me is 200 meters of hill elevation.

[@Scott-J]

When I added a chest strap heart rate monitor to my cycling years ago it was transformative. It enabled me to push myself safely and seriously improve my cardio strength and bike speed. The best thing is to make sure you get out and run or ride. The second best thing is enjoying it. The *third* best thing is using an HRM to maximize the benefit. If you ask me.

[@roonzau]

2yrs old, but inspirational. I’m going out today. I’ll let you know how it goes. Thanks for sharing.

[@gtn]

Hope you enjoy it! look forward to hearing how it went! 👀

[@canciondepaloma]

I’m on week 2 and really enjoying it! I skipped ahead a little on week 1 as I found it pretty easy (I was swimming before, so not entirely a couch potato, just new to running!). I find it gets easier into the session. The first minute and a half running is the hardest!

[@peterjarrett8099]

Pippa you are killing it!! Just remember to enjoy it! If it’s not fun why bother

[@JimboCruntz]

I started to run because I need to get fit. I hate running, I've never enjoyed it and probably won't being 28 now haha, but Ive started to run purely for the health benefit. It's like drinking a kale based smoothie. There are definitely much nicer smoothies but you have that one for the health benefits.

[@xaninator]

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

[@rachelb2930]

Same good luck also starting my 2nd week tomorrow :)

[@megangrogg9164]

I finished week 2 today! This program has been enjoyable so far. I used to be a runner but quit a couple years ago. I've been watching your videos on form so I'm really focusing on good form this time. Goal is to be a better stronger runner than I was before. Thanks to Pippa for the inspiration!

[@taaha4532]

I started this morning, I haven't ran in over a year

[@patrick7228]

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.

[@juscallmeehx]

I would say just run. You don't want to overthink in the beginning and become overwhelmed. I say once you start liking it and getting better conditioning, then you can take on the next level and worry about form.

[@robinbhairam7508]

Personally for me form ... I’m a returning runner with two marathons under my belt. But I’ve restarted using C25K and am now paying the price for years of neglecting form. It’s a bit like playing tunes on a guitar without bothering to learn chords. If you are new to running, invest some time on form - My view, (but shared with the top running coaches) - Don’t be like Robin! 😊

[@PaigeWeso]

I can’t speak more to starting with form. Rowing crew in high school that’s where you have to start and maybe since that’s where my exercise journey began it’s where I naturally lean. But it’s kind of hard to keep with a sport if you try and “just run” like I did at first and ended up with splints and knee and hip pain that are a real turn off to continue.

[@victoriarittenger5466]

Week 2 done! I've found a sprint triathlon to participate in next year as an non-stressful way to keep me on track. Just a few days after committing to the tri, I was diagnosed with diabetes. Thanks to my swimming, biking, and now running weekly schedule, I feel confident we can turn it around or live healthily despite the diagnosis. I wouldn't have ever thought I could do even a sprint tri before watching your channel. Keep em coming! 😊

[@randystache78]

I know exactly what Pippa was talking about, with the “running faster than I should” comment. In my 1st 5k, I was just focused on keeping up with the runner in front of me. They kept running at the 5k turn around, and I turned and about died! 😂 lesson learned for the next one.

[@rafaelnavarro5583]

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!!

[@holg3070]

I just finished week one. Thank you GCN.

[@Aiden.Max.Pierce]

New to running:) I just started week 5 and feel nervous, Good luck!

[@chantaldobson713]

More than half way through 😃 !!

[@filosvyz]

i just started running and i must say i get motivated and excited for my next run when i watch these videos.. i can only run 400 meters without stopping and anything longer than that i feel like im dying and i just stop. Hopefully with time, i can do more! Thank you for doing what u do .

[@mrouw]

I know that feeling all to well. How are you doing now?

[@Dragon1165]

You got this, and you're not alone... lots are with you along this journey. Got me looking for my running shoes and wanting to do some miles again.

[@2spoons]

Every one is running faster than me I heard 6:40 but you have to think we all have a story to tell... and are all at stages, our problems we are dealing with... so one week you might be that fastest... or slower its doesn't matter - its only you to compete with at the moment

[@ShaunMcDngh]

I really like this series. I think you guys should set Pippe up with a fitness watch that you can program the workout on. I like setting my watch to signal when I've completed an interval based on time, distance as well a if you're out of range in heart rate or pace. Once it's set up, I start my workout up and I can focus on other things like your run.

[@a2rkg]

Which watch? App?

[@limeylena]

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 you- filming yourself in public as a beginner is so awkward!)

[@chantaldobson713]

At the start of each week you will look at the programme and go oh hell no. The first run can feel challenging. By the end of the week you should feel like you have more to give. You just conquer it. And each week will feel like that. The last 3 weeks are a bit more challenging. I try to add in a bit of a sprint for the final 1 minute and that is how I measure how my fitness is increasing. Some runs you just can't do it. But usually the last run of the week you find you have that back up energy

[@nicolascott1944]

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.

[@chantaldobson713]

Wait until another 4 weeks time when your calves looks fricking awesome 🤣

[@MrJohnnyorange]

What App are you talking about please? Just sarted doing this, just done the first run using my wristwatch to time myself.

[@chantaldobson713]

@@MrJohnnyorange go on ur app store and search nhs c25k or google the same for podcasts

[@MrJohnnyorange]

@@chantaldobson713 Many thanks.

[@clairecywinski]

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.

[@itsreuben2369]

I just started it today, its hard but you got to keep going

[@gtn]

Keep it up Reuben!

[@bent.8192]

Watching this as I do this program for my first 5k. Thank you Pippa for being willing to share this with new runners!

[@harrietravenscroft4123]

Pippa is great :) and I love the high tech hot top!

[@thirstymercfan]

I just found you4 channel and perfect timing because I have morfed into a prof couch potato during Covid. Where I live we were hit hard with Covid and were is stage 4 lockdown for 5 months. I’m going to give this a go, my goals are to build my muscle strength back up, fitness and hopefully feel better for it 😃

[@gtn]

That is awesome! Hope it goes well!

[@applesforakbar]

I visted Bath in my 20s, and what memories it brings back. Really do want to come back to visit! Also way to go Pippa!

[@thanoswasright6]

entering week 4 now, I’m dreading those 5 minute jogs 😩

[@gtn]

You've got this! Keep going! 🙌

[@judes_music]

Bath is just sooooo beautiful. Hilly, yes, but that's what makes it so gorgeous. I've recently started running as well, couch to 5k but without any progamme, I just started running reeeally slow, now I'm at a pace of 7:15. Still working on my pace though cause it could be more relaxed. I did nordic walking before, but that wasn't enough for me anymore. I do enjoy it on the days off though. Well done Pippa x

[@ahlamekafe2051]

I start using Ur planning 2months ago and i can run 10k today im so glad thank you ❤

[@tonykeepitclean5848]

I’ve arrived late for the party, but I have recently completed couch to 5K on my own and it’s enjoyable to see someone else going through it. I also picked up a few tips. Thanks for posting.

[@lucygreenlee3933]

Pippa best hot tip I have ever been given - brilliant Presenter

[@damsel72]

I just started today…8 out of 10. Love this channel. Thanks for sharing this information-so clear and easy to understand.

[@thibod07]

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.

[@Ejwellbeing]

I am just starting week 2 today and excited to get started :)

[@belugaabs]

pipa is mee!! im on my way to 5k without stopping! lets goo!

[@jalokin6554]

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.

[@ottaviomazzola6710]

its great! I started on January 1st for my half marathon challenge in September. On day22 I tested my 5k run: 32min:17sec.pace 6:27. On day Day43 I reached 28:34 on the 5Km , beating by 3min my previous 5k test (4 days earlier). Unbelievable!

[@richardjuniper]

Great job Pippa, keep it up!

[@huzmohd]

Great tip with writing the schedule on your hand.....

[@ragzard]

Pippa turns out to be great on camera! I'm super into this series. I plan to start my jouney tomorow. =D

[@levbobrov1398]

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.

[@rachelb2930]

Thank you!!!! Going to try that on my next run. :)

[@chantaldobson713]

I've tried to do this but I just keep opening my mouth haha 😄

[@myatix1]

I think you are did great Pippa! I have also recently started Couch to 5K and am on my second week. I would love to know if anyone can recommend a good running app for the Apple Watch?

[@linneawestberg6435]

my first step to get out on a run is usually watching vids like these:P week 1 and this vid did get me out of the house on a week 2 style jog as i havent been regular for a long time:P great job all of you and yey me haha

[@TiaSnoozy805]

Any suggestions for the older disabled new jog to runners? (I know I'm very disabled but I can do this but the pain is wicked) ( I can't bend knees for back stretches and such also have autonomic Immune disorder. Which effects inflammation ) any suggestions on super foods for inflammation and stretching for limited limb extension persons . 💙👩🏻‍🦽🚶🏻‍♀️🏃🏻 💪🏼

[@davemccarthy2768]

i just finished week 2. run yesterday had a feels like temp of 15. i figure if i could do it yesterday, i can do any day. heading into week three ...

[@rachelb2930]

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.

[@heatherfell_oly]

Great to hear Rachel, you won't be alone.

[@chantaldobson713]

Don't be afraid of the increasing running times. If you are struggling just slow it down a bit. Week 5 terrified me to begin with. But you are going to find once you have run 8 to 10 minutes, you are already equipped to run further and longer, even if you don't believe it yet 😉

[@rachelb2930]

@@chantaldobson713 Thank you for advice, super helpful.

[@brittneyswanson8448]

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!

[@teddyjordan8266]

NICE WORK PIPPA! 💐🏃‍♀️💐👍

[@sarac.3568]

Oooh, I'm starting week 3 now and I'm kind of scared of week 4! Quite a jump from 9 to 16 mins running :/

[@steveo3239]

I think you can repeat a week if you need more practice

[@sarac.3568]

@@steveo3239 Hey, thanks for the response :) I actually gave up on week 8, day 2 - it started getting really hot where I'm from and I replaced running with swimming...I hope I will manage to get back on track once summer is over! I'll probably have to start over, so as not to strain my knees too much.

[@steveo3239]

@@sarac.3568 I am about to start day 1 week one after work today.. I work out but I do heavy power lifting.. I am over weight so I may cut week 1 in half and extend the program to 15 weeks. Good work on getting to week 8 though!! Swimming is a great joint friendly way to keep up cardio!

[@sarac.3568]

@@steveo3239 Thanks, and good luck to you! :) Hopefully we both finish the program at some point! :)

[@vanshiikaa0170]

Her dog is so cute!!!

[@wizamaulana6362]

I already had 2 week start jogging before using this schedule. When I got to week 1 I still felt sick

[@TheKeyToMusicOfficial]

pippa smashed it, and a natural on the camera.

[@gtn]

We agree!

[@dr.paradox8629]

I finished my first week yesterday! Was tough but felt 🙂

[@atalsemwal9726]

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.

[@rachelb2930]

Go on the play store or app store and search Couch to 5k apps :)

[@chantaldobson713]

I use the C25k podcasts from the nhs site and compliment it with my fitbit to record the run so I know roughly how far I've run and also my pace. It also will map your run if you set it to "run" on the screen before you start. And omg people, get small wireless headphones and a flip belt for your phone! Life saver!

[@atalsemwal9726]

@@chantaldobson713 added both (smartband and wireless earphones) to my running and started following the podcast while running. It helped a lot.

[@chantaldobson713]

@@atalsemwal9726 it pains me when I see people running in chunky headphones, clutching their phones in one hand 🤣

[@atalsemwal9726]

@@chantaldobson713 *that's me a week ago 😂😂

[@no_handle_required]

What an inspiration

[@dafyddwilliams9670]

Thanks for these videos. Very helpful for a newbie C25ker.

[@mahditorkeman5090]

I suggested doing this plan

[@alir9037]

Thank for the tips it really did help me

[@arifkhan-ix1fz]

Good job. Keep going

[@MandyGood]

I downloaded the app and said what the heck and I did it! And I am not a runner! But I pretended zombies were chasing me lol

[@nosoygringo5980]

i started with swimming 4 weeks ago because i am obese and i cant run yet. my gastric bypass was 8 weeks ago. do you think i could switch jogging for brisk walking on the first 4 weeks while i lose more weight, then start again from week 1 with jogging? or should i stick to walking longer and faster in 30 mins 3 x week until my knees can run ?

[@lari5km51]

Loving all the tips!!! Go Pippa!

[@rachl8400]

Increasing from 90sec to 3 mins is insane. Most people wouldnt be able to complete that sudden change

[@hajarkaram6407]

I just finshed doing week 1 and 2 and next week I will start weak 3

[@Dimegg]

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.

[@davehodge5923]

I started my tri training two years ago with couch to 5k. If you have completed this week then move on WELL DONE YOUVE COMPLETED IT. When you can’t complete the week then stay put and carry on until you can. Because the weeks get harder as you move on, they will always feel hard but when you compare what you are doing now compared to say 3 or 4 weeks ago it’s amazing. Keep up the good work. Btw I’m a 56 yr old 16stone guy. You can do this, always warm up, follow the guide and be mentally strong.

[@Dimegg]

@@davehodge5923 I did go through with week 6 and it went pretty well. ran 20min and 2x5min. Thx for the support, it got me going again.

[@davehodge5923]

Dimauro well done. It’s all a mental battle, your body can do this you need to stay strong in your mind. Always ....... it’s only 5 more minutes/ one more song/350 steps. Nothing.

[@chantaldobson713]

It can feel daunting can't it? I thought I'd have to rerun week 6 itself because I didn't think I could handle what was coming but I just finished week 8 with absolutely no rerun weeks. So unless you really really can't run the week yoh are on, I recommend just trusting the programme and moving forward. Even if you have to take it slow

[@BenjaminCronce]

I noticed her breathing through her mouth when winded. I've read that nose breathing actually delivers more oxygen and stimulates better blood flow. For myself, I quickly ran into the issue of hyper-ventilating my first few attempts.

[@neilwaite2514]

Very good videos, was wondering as the efforts get harder what about fuelling after the runs 🤔

[@heatherfell_oly]

Hydration is your first concern. As these runs build up they're still not long enough to need specific fuelling. It's best to time it with finishing just before your next meal so you can then naturally fuel.

[@neilwaite2514]

Heather Fell Thank you.

[@chantaldobson713]

To be fair the only thing I wana do when I have finished running is to drink. When you run it is jiggling your insides and so when you finish, eating will not be the first thing on your mind. I wait until about an hour after a run to eat now. That is enough time to cool down, walk home, drink, shower and drink some more

[@neilwaite2514]

Chantal Dobson To be honest I don’t feel like eating straight away, like you drink and shower.

[@chantaldobson713]

@@neilwaite2514 yup

[@danieljohn589]

Weeks 3-4 is a big jump-up - 9min jog to 16min. Any reasons for this? Thanks!

[@uexports]

Bless...you are so endearing Pippa

[@HasRosNimi]

Could you please include the food what they intake during this period for improving the stamina

[@TeoIoan]

My HR is actually higher than average. Everytime I begin to jog it gets really fast to 160-180 bpm, so I'm not sure if I should just ignore it or try to always keep it under 160 bpm, in the green zone.

[@joelouden6592]

I stopped the C25K plan after several weeks. I was always gasping for air at my usual 5.5 mph, but that got better over a few weeks and 5.5 to 6 mph became pretty comfortable. But I bought a heart rate monitor and realized my heart rate was a WAY-TOO-HIGH 175 to 180 after 9 to 10 minutes of running. I'm not sedentary: I work out 3-4 days a week via strength training and calisthenics for 40 minutes and have for years. For my age of 56 my 100% max heart rate is only supposed to be 164!!!! I wonder how many new C25K runners are also dangerously hitting or exceeding their max heart rates on run segments? I think the program is too short, especially for sedentary, middle-age people. New runners should look up the MAF method of low heart rate training and buy a heart rate monitor to be on the safe side.

[@turboseize]

That max heart rate = 220-age formula is rubbish. Also, high heart rates are not dangerous per se (they CAN be if you have predisposition to some disease, but that's why you are supposed to see a doctor before taking up ANY training program). So don't get disouraged by your high heart rate. As long as you are recovering between training sessions that heart rate is probably totally fine, especially as a beginner. Your training load is still very small, as is your training frequency. It is basically impossible for a beginner to reach sysematic overtraining. One day there will come the point when you have to balance intensity and volume, and when going hard every session will no longer be sustainable. But for an beginner training 3 times a week, that is not an issue. Not yet. If you can comfortably run with a 175 heart rate, then maybe you just have a small heart and a naturally above average heart rate. Or your previous training gave you a greater heart rate reserve (strength training basically is interval training...). As long as you can recover and you are making progress, you are good...

[@joelouden6592]

@@turboseize I was a regular runner for the 1st half of my life. I did a 42-minute 10K, 4:40 mile, sub-20 5K, etc. But as a 250-pound weightlifter my heart rate soars on runs. I switched to bike rides a few times a week for active recovery. Many cardiologists believe that sustaining too-high heart rates too often and for too long leads to AFIB in middle age. It's still controversial and just a theory because it doesn't happen to all runners.

[@turboseize]

@@joelouden6592 The point I was trying to make is that heart rate is very individual. Some people just have higher heart rates without any ill effects. If those were to adjust their training to "normal" heart rate zones, they'd certainly limit their progress. IF a 175 feels comfortable, it could well be that you're just built higher revin'. Honda instead of big V8, so to speak. And Hondas can last a long time, too... ;-) But I'll have to look into the AFIB trouble - thanks for bringing that up. I totally get the point about "heavy" running. I'm also at ~115kg, and I just cannot have easy jogs (like I did as a kid weighing 30kg less) any more. Totally impossible to get under 160. So if I am out to run, I go hard and fast, and basically treat these days as high intensity or threshold work. A long, slow jog just doesn't happen at this weight. Long slow days require a bike - or a boat.

[@gtn]

How are you finding the plan? Let us know how it's going! Full plan in our description 🙌

[@lisapet160]

Looks interesting, especially when instead of increasing run bouts while decreasing walk stretches, the plan suggests increasing both. I like the "only" one "prolonged" run per week starting with week 5, this tunes the mind for the mix of higher and lower intensities training pattern. With plenty recovery time, trainees should feel good. kzbin.info/www/bejne/gl62ZaSooLp6fNU

[@kahinoart]

I finished week three, and discovered that my run time/distance (kmh) is worse than in week 2. Is that normal?

[@barbarajones9111]

Cool, I'm seventy, and realize, I need to cut myself some slack, we always, twice a week with a couple of friends, walk and climb small mountains, and that all came to a halt with COVID, and now that things are pretty acting as normal, all though it isn't ,, now after restarting,, I get out of breath, and need to take it slower, until I build up, my cardiovascular system, but I realize, although frustrating, the restictions, of lockdowns, over two years. And having COVID, does take it's toll,

[@ajatshatrukotwal3824]

Hi I completed my 2nd week comfortably but not able to download the pdf of 5k plan shared ...

[@aaronford7838]

Week 2 day 2 done and dusted

[@GH-cw5yp]

What cadence do you recommend at this point. I'm trying to stay around 175, what's best? Thanks!

[@heatherfell_oly]

We have a recent video looking at cadence but 175 sounds good if it feels natural for you.

[@GH-cw5yp]

@@heatherfell_oly Thank you!

[@sarahlacroix6820]

Does Anyone know which watch that was? If there is a link we would love to see it

[@alir9037]

The most important lesson is Liston to your body .

[@rosalialebron5546]

What is a jog for you?

[@farnaznobave508]

I'm following your running program and I'm at week 2 . I'm feeling great and I'm kind of getting addicted to running. Is that non sence if I run the schedule every day inatead of three days a week?

[@ladytradiej8027]

I get shin splints after running for a very short time...🤔

[@akshaydeora5182]

Ma'am is it possible and advisable to complete Ironman 70.3 by breast stroke.

[@Anwrimos23]

Where is this beatiful place? :O

[@dianaanonymous5794]

DOGGY CUTE!!!!

[@puffingamer6480]

hi

[@elmo319]

I just used my headphones and the app, it was good, don’t know why she didn’t 🤨

[@justalurkr]

Pippa works with a pack of triathletes. Finding a running partner might be challenging!

[@gtn]

Ask a few friends! Someone will be keen!

[@bridgetspicer1624]

at 9:49 mins is there a person talking a cat for a walk?

[@davemccarthy2768]

Where's the PDF she keeps referring to?

[@alexcunningham9344]

There is a link in the description box.

[@davemccarthy2768]

@@alexcunningham9344 thanks Alex

[@nishad3757]

As per instructions first two weeks mentioned jogging but pippa was literally running..is it real video

[@kah658canucks30]

Any notes on breathing?

[@mostlysondheim1930]

Yeah you definitely want to be breathing

[@peterbdavies]

Shouldn't the title of this be "Week 3-4" not "Week 2-3"?