Re-Doing Couch to 5K

Yesterday I made a promise to myself that I would get back to running by re-doing Couch to 5K, so that’s what I did.

I woke up early(ish) and headed to Hove Rec a little before 8:00 am. The temperature was cool and there was a bit of drizzle in the air – a complete contrast to yesterday, but perfect for getting my first C25K re-run done.

According to my app, the first session (Week 1 Day 1) is eight reps of 60 seconds running and 90 seconds walking. I remembered how tough I found this when I first did the program two years ago. I could barely run for 30 seconds back then and kept looking at my phone to see how much longer I had to go before I could have a walk break. But this time was different.

This time, I knew that I would be able to complete the sessions without too much difficultly, so I decided to try to pick up the pace on the running sections. Of course, I went too fast on the first one, but I soon figured out a pace that worked and managed to keep it below 5:15 per kilometre for the final running section – not sustainable for 5K, I know, but it was nice to get moving!

With all of the walk breaks, my average pace was much slower and, even though I stopped the Garmin after the final running section, I only managed to cover 2.5K in 18:34. But that doesn’t really matter too much. The goal for this morning was to get out and get running again, which is what I did, so I’m happy with that.

How’s your training going? How do you get yourself back on track after a break from running? Please share your thoughts in the comments.


17 thoughts on “Re-Doing Couch to 5K”

  1. I never did finish couch to 5k – I always started terribly enthusiastically then ran out of steam when it got hard. But I’m also coming back from injury and I think you might be onto something – could be a really good way to make sure I don’t run too far and for too long. Thanks for the suggestion 🙂

    1. Hi Gill. A lot of it is about rebuilding confidence and getting into a regular running routine, or it is for me at least. I’m coming back from injury too, so trying to be careful and not overdo things as well. I hope you get back on track soon too. 🙂

  2. Yay! Good for you keeping your word 😉 Your post yesterday inspired me to get out there today and get a few miles in before the big Wimbledon match. I didn’t re-start C25K but I did dial it back on my intervals…I just wanted to get moving again!

  3. Way to go! I take a break one a year, usually due to pregnancies! Getting back, I start walking, then the next week I throw in a 5 min run in the middle of walking, slowly increasing the time I run. Right now I am training for half marathon #6, having started back walking in March, then walk/running, and now running.

    I have a blog link up tomorrow–you should stop by and share a post! 🙂

    1. Hey. Thank you for dropping by. It’s always a bit of a pain starting again, but I guess that’s just part of it, right? I’ll drop by and check out your link up too. 🙂

  4. Keep it up! Back to basics. Finding the sessions a lot easier than before. All of that is great but make sure to stick to it. Funny that I have actually shared a TED Talks video and quotes from Serena Williams and Roger Federer on this week’s post. Check them out when you have time. Seriously they will make you all pumped up about your goal. Good luck. 🙂

  5. It’s a good idea to go back to basics sometimes. I did that after my winter hiatus and it helped get me back on track.

    Running is whatever you want it to be so whatever you do enjoy it and as you say any exercise is good.

    1. Thanks Keith. I couldn’t agree more. I was becoming a bit frustrated with my loss of fitness, so now it’s all about having fun and getting out there again. I hope you’re having a good week. 🙂

  6. Hey! Thought I’d come check out your blog 🙂 I see you’re restarting C25K the same time I am attempting to slowly start it haha. I’ll have to keep an eye on how you’re going to keep me motivated!

    1. Hey Alice! Thanks for dropping by and well done for starting C25K. 🙂
      Blogging is definitely a good way to stay focused and the running community on WordPress is amazingly supportive and really helped me get through C25K the first time round – I’m sure you’ll find the same.
      I’m looking forward to following your running journey too. Have fun! 🙂

    1. Ha ha! More like ‘plod on’, but thanks. 😀
      It is nice to be back, although it’s a slow start as I got shin splints from that first run. Just a small set back though, so will probably have another go tomorrow. 🙂

  7. I believe that everyone is finding way to give back in the community and Marshalling and cheering to them is the best to contribute in the running community. We are all grateful that we had the opportune to receive this gift!

    A worth to read Blogrunner 😉

    1. Thank you Jham. Without volunteers events like this would never take place, so it’s good to be able to do your bit from time to time.
      I hope you’re having a great week! 🙂

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