Running A 5km In 8 Weeks | Could These Beginner Runners Complete It?!

Have you considered starting the Couch to 5k plan? Well, you’re not alone. With the help of our mates at @Runna, we've challenged seven beginner runners to complete a 5km run with 8 weeks of training! Could they do it?!
In association with @Runna 👉 gtn.io/Runna
Welcome 0:00
Meet our runner 0:29
Our first week of running 1:23
Could we complete week 2? 4:43
Teaching us to love running 5:44
Why do we get a stitch running? 8:21
Running injuries new runners face 12:49
How to motivate new runners 13:37
Challenge yourself 14:50
The final run 16:30
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[@gtn]

Have you considered starting the Couch to 5k plan?

[@lisapet160]

23:31 Excellent pace for absolute beginner. We need more recovery time after flu and must mind the fact that connective tissue strengthens much slower than muscles adapt and endurance builds up. Kudos for stretching program from 6 to 8 weeks, which is still "at the edge" for Couch residents. Please have "From 5k to 10k" project with same beautiful people.

[@Snackum]

I started running with C25k and still remember the evening that I did my first 5km non-stop! A drizzly evening in Buckinghamshire 8 years ago and I've never looked back! Congratulations to everyone who completed it and I hope you too get the running habit!

[@Elldrak]

If anyone is wondering about starting this, my wife and I began the C25k app during the pandemic. We had zero running experience, and in fact, we’re both very overweight and hated running. But we wanted to change ourselves. In 2020 after the lockdown there wasn’t much to do but go outside and wander around, we figured it was a time to make a change in ourselves and this app started us off on a wonderful journey! It was tough at first, we remember struggling to run for the full 1min time sections. The “run for 3min” seemed impossible. However, we pushed through, we ran the 5k, we loved it. We pushed harder, we ran a 10k. Last year, my wife ran her first half marathon. I was injured unfortunately and couldn’t compete. But this year! We both have a half scheduled, an international 10k we’re excited for, and our first Olympic triathlon! Next year, we plan on completing a 70.3. This C25k app was without a doubt the best decision of our lives. It’s given us so much and we cannot recommend it enough!

[@victoriagoslant2704]

Is it free

[@Elldrak]

@@victoriagoslant2704 there is a free version and a paid version. We just used the free version with no trouble at all. The upgrade has some good stats and some more tips if I remember correctly. But it’s been a while since we used it.

[@klewis2048]

Sorry for your loss Harriet. You absolutely nailed the reason why many of us swim, bike, or run. It’s for those moments of stillness, escape, freedom.

[@HattieHaha]

thank you ☺️ -harriet

[@socialbot4881]

Your loss?

[@erockem]

Team Harriet! @@HattieHaha

[@ericrichardson7575]

My best advice: if it sucks, slow down. For WAY too long I ran too fast for my fitness level and never liked running. Eventually I did a slow run with a friend and finished thinking WOW, that was great! Keep pace "conversational". Screw speed.

[@viatori5566]

Came here to say the same. If you're gasping at all for air in the first few months, you're running way way too fast.

[@andrewmcalister3462]

Total commitment from Freya on that run - she completely emptied the tank for the 5K. 👍👏

[@gtn]

Full send 💪

[@viatori5566]

For everyone who wants to do this, start at a slow speed. No, slower than what you just thought. SLOW. If you're unable to talk, you are going way way too fast. Trust me, in the first few months, your speed will improve by leaps and bounds. Save the hard effort for when your tendons and joints have adapted.

[@Kimberlietriracer25]

You guys killed it! Loved Harriet on GCN. Im glad shes now on here. I am so sorry for her loss but, I'm happy she had this.

[@xosece]

some valiant hearts. Glad to see Harriet back, kinda miss seeing her more in the GCN channels, and my condolences 'cos she lost her grand

[@philstone2610]

No wonder all your group videos are so good. You have lovely staff 👍

[@gtn]

Thanks!

[@neoxyte]

I started running 2 months ago with a couch to 5k plan using an app. I was unable to run 1 minute without being out of breath. So i kept repeating week 1 until i felt comfortable. I had to repeat week 3 also. Now i am able to run 5 minute intervals! I highly recommend you guys to try these couch to 5k apps like the one in the video. Its amazing how much progress i made each week. Dont forget to stretch properly before and after warmups and cooldowns. Also my biggest tip is to dont be afraid to repeat a week if you are struggling.

[@ngplus707]

I had a very different approach and got to a sub 30 minute 5k in 6 weeks. Similar to you I couldn't run a minute without being out of breath. I also had side cramps everytime I tried to do anything cardio intensive. Instead of continuing to run, I switched to 3x 45 minute fast walking sessions for the first 3 weeks. Once a week I'd do jump rope exercises for 10-15 minutes prior to running. At first the muscles in my feet were getting very sore from jumping and I'd feel my tibialis anterior muscle hurt within the first 10 minutes of the walk, but those issues slowly went away after 3 weeks of training. I should mention that cardio wasn't the only thing I did. I also did 2 days of full body strength training, since improving my cardiovascular fitness is only one of my goals, among getting stronger and building some muscle. At week 4, I noticed that my heart rate was lower even when walking as fast as I could, which prompted me to do slightly weighted walks instead. Just 5kg in a backpack would increase my heart rate enough to comfortably be in zone 2 with a fast walk, without overstriding (which might to have been one of the issue that lead to my tibialis anterior soreness). Week 4 was also the first time I reintroduced a run once a week. I felt a big difference from my first run attempts already. Not only were there no side cramps anymore, but I could run for 5+ minutes straight. Because my heart rate was still going up very high during the run I decided to slow down the tempo in week 5 and managed to run a total of 5k with 3 1-minute walking intervals to bring the heart rate down. I finished in 29 minutes. In week 6 I decided to slow my pace down even more, which honestly felt extremely unnatural, but I wanted to keep my heartrate lower to try and finish the 5k in one go and I did it in 28 minutes. In the end it felt like I had more energy left in the tank so I might've even shaved off a minute if I didn't try to focus on heart rate so much. I'll have another run today and see how it goes, but the reason I'm typing all this is to say that a lot of different approaches will work for untrained individuals so there isn't necessarily a need to obsess over a specific program in my opinion. I feel like the strength training I did has also helped me prevent injuries I see a lot of people have in their couch to 5k plans. Obviously specificity becomes more important in the intermediate to advanced level of performance, but I feel like beginners can get away with a lot less running and achieve very similar results while minimizing the injury risks.

[@PatSheerin]

So bike done and now run I guess swim next for Harriet and then a triathlon

[@HattieHaha]

hahahaha we'll see 👀

[@bikeanddogtrips]

well done everyone. kinda think that Hattie should've used her Dr Who sonic screwdriver on Mark's bike to make him run with everyone on the final day. 🤣🤣🤣🤣

[@winklertribe5268]

Sorry for your loss Harriet! I’m so happy for y’all! Congratulations runners! YOU DID IT!! Shout out to Toff- This is the sickest thing of the week!

[@angelafosse5955]

Loved this episode. Seeing beginners and nice normal people take on this challenge and what a huge feat it is. Felt emotional for them. Inspirational guys.

[@_Zabamund_]

Congrats to all and kudos for running your first 5k!

[@CoolInOlympia]

Fantastic! Congratulations to all!!!!

[@alansmith2593]

you guys have such a rad crew stoked to see yall looking out for each other and being awesome

[@TooOverrated]

Amazing job everyone! So great that everyone finished this with such enthusiasm during a hard weather day! Also Harriet is very cute, sorry for your lost.

[@peterwilde4494]

well done guys. Keep it up, it will change your life!

[@CoolInOlympia]

Next: their first Parkrun!!!!!!!! Yes!

[@gtn]

🤔

[@MarvinNeumannOfficial]

So so cool that you guys did that. It's amazing when people want to start to get into running. :)

[@SBoots29]

Very good job to all. I do remember starting running. It was brutal, I had to wear knee bands and struggled every step, but I kept going. Now, I do not even blink an eye at training at 10 K and love it.

[@marathoner_Ali]

What a great video journey for so many. Brought back memories of my own early days, and more recently of my wife who did C25K and has since tackled a few 10K races and two half marathons in her 50s, after doing basically zero for 35 years. Brilliant to see such happy faces having battled to achieve their goal. Good to see the channel target newbies to sports too - we all start somewhere, with much the same issues faced and surprise at our own success.

[@madfemurfast]

This is great. I remember my first 5K, was an epic moment! Well done all. All.

[@JLW3113]

I love this content, and so excited to see folks from other channels on here too! (HARRIET!!!!!!!!!) Everyone really smashed it, though. Way to go!

[@oliviant2235]

This type of videos makes me very happy 😊. Love seeing enjoying their achievement 🎉

[@iggalan]

Sorry about your loss Harriet. I still have my grandma and I keep reminding me that I am fortunate. It is refreshing to see what it was to run 5 Km straight for the first time 😀 sometimes we forget how much effort we had to put to get there and how we felt once we achieved it.

[@marie-louisekarlander2366]

Well done all of you. So nice to follow you. I wish you all luck in the future with the running in your life. Remember to hurry slowly. Your hearts and lungs will be stronger much quicker than your feet and legs. 🙌🙌🙌

[@Regimeshifts]

absolute champions. well done

[@CoolInOlympia]

Made me cry!!! Great job, all!

[@gtn]

Us too 🥲

[@Anu-zy6yz]

This is so cool! Very inspiring. I just finished week 3 today. Hope I can get to 5k at the end of the program 🤞

[@gtn]

Well done - let us know how it goes!

[@molochz]

As someone who started running last June, at 42yo, this was great. I couldn't run 400m when I started, injured myself straight away and was out for 3 weeks. Now I've been running sub-20 minute Parkruns all year. Keep going everyone! Keep pushing yourself.

[@berniecalo01]

Nice to see Toff from GMBN!

[@ToffeeDan]

Yoooo! 👊

[@ben4q]

Well done everyone!

[@wbrouilette]

Absolutely love Rafaela's vibe 🙏 ❤️

[@andyshaw5378]

Interesting to see who is still running in six months time. They have run through the worst of the weather everything else is a bonus. Warmer weather lighter nights and mornings. Well done everyone

[@gtn]

Sounds like a challenge is needed for 6 months time, any ideas? 🤔

[@adaptablerubenvideos3097]

@@gtn10k Run?

[@jarekp1437]

… exactly that… run, bike, exercise gives you moment for yourself… called escape

[@dropatrain]

I've managed my stitch problem by working on my breathing. slow down enough to take deep full breaths and try to stop taking short stuttery breaths.

[@garethroebuck5077]

Our running high is In The cafe after the run eating cake 🍰 and planning our next adventure

[@SubtleForces]

Congrats to all. Looking forward to the Half Marathon challenge ;-) Random thought: I found it very amusing to hear them complain about the weather, but that's because 2C and rain is warm by our standards for the winter in Montreal. In fact, that was the weather last Thursday. I wanted to go for XC skiing in the park, stepped outside, noticed the rain was far worse, thought the tracks will be *beep* and though to myself: whatever, at least it's warm and there is no ice on the ground, so I can go for a 40 minute run.

[@muuzilla]

Did Heather ever finish it? How did it go?

[@gourami7]

Is there a couch to Sprint Tri ? If not why do British Triathlon do this ?

[@gtn]

🤔

[@Fusspilzsammler1]

Why didn't you run your 5k all together side by side? Would've been way easier for all and especially way more fun.

[@jonathanzappala]

Well, maybe their running plan was too ambitious with so many injuries. But I remember new pains for years when I started too.

[@markthrelfall3577]

Unfortunately I think it was mostly due to footwear. Most issues resolved as soon as they got a little footwear upgrade 👊

[@MRNBricks]

I mean, most reasonably fit people can run a marathon in about 6 hours.

[@OperationDarkside]

NTR for "New To Running". The internet has ruined me.

[@FelixSmith-th4uv]

have nothing to do with eating, you can eat a pizza before running and you will have no problem

[@angellosmalefakis1321]

Lousy, lousy, lousy music.