This week, I started Couch to 5K – an nine-week plan to go from “barely moving” to “actual running.” I haven’t done any proper exercise in years, so this was a big step for me. But I’ve made it through Week 1… and lived to tell the tale.
Couch to 5K (C25K) is a beginner-friendly running plan designed to take anyone from no running experience to running 5 kilometres (or 30 minutes non-stop) in around 9 weeks. It’s ideal for people who haven’t exercised in a while (or ever), using a gradual mix of walking and running to build endurance without overwhelming your body.
Week One of Couch to 5K – What It Involves:
Each of the three sessions in Week 1 follows this structure:
- Warm-up:
5 minutes of brisk walking to get your body ready. - Main Set (Repeat 8 times):
- Run: 1 minute
- Walk: 1½ minutes
This combination helps you ease into running without overdoing it.
- Cool-down:
5 minutes of walking to bring your heart rate back down and reduce stiffness.
It’s designed to be doable even if you haven’t exercised in years. And as you can tell from the image — yes, you’ll sweat. Yes, it’ll feel tough at times. But it’s totally achievable — and kind of fun once you get into it. Week 1 is all about showing up and realising, “Hey, maybe I can do this.”
🏃♂️ WEEK 1, DAY 1
📏 Distance: 1.80 miles
⏱️ Avg Pace: 16’41″/mi
🚶 Walked: 1.09 mi @ 20’05″/mi
🏃 Ran: 0.70 mi @ 11’23″/mi
I kicked things off in the nearby field. A family affair, really, my wife Sarah and our two kids came along for moral support (and chaos). Thomas, our 7-year-old, took off like he was gunning for Olympic gold. Amelia, 4, ran her heart out beside me, shouting, “Hold my hand!” like we were escaping a bear.
Meanwhile, Sarah found a sunny spot and started chatting with a woman walking her dog. By the time I staggered back to them, the lady had diagnosed my running form and offered training tips to Sarah. Day 1: done, legs like jelly, and now apparently my wife’s new friend is my coach.
🏃♂️ WEEK 1, DAY 2
📏 Distance: 2.04 miles
⏱️ Avg Pace: 14’40″/mi
🚶 Walked: 1.32 mi @ 16’43″/mi
🏃 Ran: 0.73 mi @ 10’58″/mi
This one was on pavements. Big mistake. I kept overtaking people walking, only to run out of steam shortly after, probably looking like I was showing off and then immediately giving up. Classic.
At one point, I ran past a bloke walking his dog. Five minutes later, after looping around and gasping for air, I bumped into him again. He looked at me like I was lost or escaping something. I gave him a friendly nod; he gave me a look that said, “Sort yourself out, mate.”
I hadn’t worked out my route properly either, so I ended up finishing in a random field, running aimless laps around football pitches. Weirdly, I felt really good at that point and had to remind myself this wasn’t a race. Progress, I guess?
🏃♂️ WEEK 1, DAY 3
📏 Distance: 2.08 miles
⏱️ Avg Pace: 14’27″/mi
🚶 Walked: 1.29 mi @ 17’04″/mi
🏃 Ran: 0.79 mi @ 10’10″/mi
A mix of roads and finishing in the now-familiar football field, my new unofficial running track. I started off dodging wheelie bins and kerbs on the pavements, then looped back for the final stretch on grass.
By now, the field and I have a bit of a relationship going, it’s where I huff, puff, and pretend I’m not counting down the seconds until the next walking break. But today? It actually felt good. I even had to remind myself again that this isn’t a race. (Which, if you’d seen me at the start of the week, would’ve sounded like a joke.)
Reflections After Week 1
- Physically: Everything hurts, but it’s the good kind of hurt – the “I’m doing something” hurt.
- Mentally: I thought I’d dread each session, but I’ve actually looked forward to them. Mostly.
- Family involvement: Encouraging, chaotic, and occasionally hilarious. Don’t need Sarah’s new running coach friend, yet!
- Progress: Tiny improvements in pace and distance, and I only tripped over my own feet once. Victory!
If you’re thinking of starting Couch to 5K, here’s my advice: just go for it. Don’t wait for the perfect moment, route, or weather. You’ll surprise yourself, and possibly the a bloke with his dog.