C25k week 6

Welcome to Week 6 of our couch to 5k challenge! Once you finish the W5D3, 20 minute run, the rest of the program is relatively easy. You will have slightly longer runs — but one you make it over that 20 minute threshold, you will know you are capable of anything. If you are still working on Week 5, stick at it. It may take you several attempts to get past it but you can do it and once you do — move on to week 6. Note : Again this week, you see that the intervals are expressed in both time and distance. For new runners, I recommend people use time, not distance. If you would have completed C25k before and are feeling strong, you may want to try distance. Feel free and play with your pace during these longer runs. You may find it best to start slow and build, or run as fast as you can and then walk a bit.
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All in all, the Day 1 workout was pretty uneventful, which I suppose is a good thing. Will I ever be able to tie my shoes correctly?
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Love the picture and the quote! Somehow I missed this blog post. You are a brave lady bringing thin mints and cadbury eggs into the house.
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Back to Exercise. A week-by-week description of the 9-week set of Couch to 5K podcasts. Each week involves 3 runs. Run 1: a brisk 5-minute walk, then 5 minutes of running, 3 minutes of walking, 5 minutes of running, 3 minutes of walking and 5 minutes of running. Run 2: a brisk 5-minute walk, then 8 minutes of running, 5 minutes of walking and 8 minutes of running. Run 1: a brisk 5-minute walk, then 5 minutes of running, 3 minutes of walking, 8 minutes of running, 3 minutes of walking and 5 minutes of running. Run 2: a brisk 5-minute walk, then 10 minutes of running, 3 minutes of walking and 10 minutes of running. You can, however, repeat any one of the weeks until you feel physically ready to move on to the next week. Structure is important for motivation, so try to allocate specific days of the week for your runs and stick to them. Rest days are critical.

Run Schedule

How wrong was I!!?? Run 1 on Monday was a mare although I have to say that I mainly put that down to the weather. It was freezing - literally 0 degrees - with a very strong and bitterly cold wind. When I started it was ok, I couldn't feel my legs because they were so numb but apart from that it was going well. And then I turned round to come back. Bad move. Not only was that lovely wind blowing against me, it was also blowing snow into my face! However, I put my head down and persevered and when the final 5 minutes were up I actually shouted out loud and swore a bit So today the sun was shining, there was no real wind and all I had to do was run for 2 x 10 minutes with a 3 minute walk in between. No problem, right?

After a successful week 5 with Couch to 5K I found myself relaxing a little, and the mental benefits of running started to become more apparent…. I had a quick look through week 6 on the app and noticed that I was going to back to shorter runs with the intermittent walks. I found this a tad frustrating as I was impatient to finish another 20 minutes. Run 1 Warm-up — 5 minute walk Run — 5 minutes Walk — 3 minutes Run — 8 minutes Walk 3 minutes Run — 5 minutes Cool down — 5 minute walk. Run 2 Warm-up — 5 minute walk Run — 10 minutes Walk — 3 minutes Run — 10 minutes Cool down — 5 minute walk.

Run 3 Warm-up — 5 minute walk Run — 25 minutes Cool down — 5 minute walk. So, I was back to the shorter runs with the walks in between. It was the 8 minute run that got me. I found it so hard! I wanted to cry with frustration. I ran 20 minutes two days ago, why was I finding 8 minutes so difficult? I managed to keep going and complete all of the runs but I was taken aback by the change in myself. I decided to give myself 2 full days in between run 1 and run 2 as I was feeling a bit anxious.

I needed the extra day to recuperate and get my head in order. Luckily run 2 had a more consistent routine and I was happy to know that I would be running for 20 minutes again albeit with a 3 minute walk in between. But the break in between threw me off balance; I felt comfortable after the first 10 minutes so to slow right down to a walk ruined my rhythm. I completed it but was a bit downhearted. Oh God. After beating myself up about run 1 and 2 I was forced to pull myself together, as I now had the longest run of my life ahead of me. I started off feeling a bit unsteady and out of puff, but I powered through and by halfway had found a comfortable pace and breathing technique.

I made myself focus on anything but the fact I was running; the cars passing me by, what I was going to have for lunch the next day, what series on Netflix to binge next. The last 5 minutes were fairly grueling as I decided to up my speed to finish. By the time Jo told me to slow down to a walk I felt more than ready to stop.

Despite the shaky start I did in fact manage to run for 25 minutes, which is the longest I have ever run — ever. But after a warm shower and a cup of tea I gave myself a few minutes to congratulate and praise myself on my achievement.

It was the first time I felt like I deserved to call myself a runner. Want the latest posts, offers and exclusive tickets straight to your inbox? Subscribe to our newsletter and never miss out again.

Sophia works and lives in London and recently began writing as a hobby in her spare time. Her interests include films, music and food. Although Sophia has only been writing for a short amount of time, she has written for an array of well-known lifestyle brands and popular publications. View all posts by Sophia Chettleburgh. Live Well. Keep Fit. About Sophia Chettleburgh Sophia works and lives in London and recently began writing as a hobby in her spare time. Related Posts. Week 7.

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