The couch25k running program

Why did I start the couch25k running program?

I’ve always wanted to be able to run. Well, I can run, but I’d like to be able to run continuously for more than a minute! Not that I want to go running across the great state of Victoria and “run clear the ocean” like Forrest, I just want to be able to run 10kms 3 times a week. It’s a bit less than what Forrest Gump ran, and there’s no spoken dialogue between people on a park bench while I’m running, but it keeps me fit and less stressed in day to day living!

On top of that I also wanted to compliment my rowing training. Having a cardiovascular platform really helps getting through rowing training and competition.

So how did I find the program?

I spent some time on Google and stumbled across a popular running program for beginners; the “couch to 5km” running program. The couch25k program aims at getting you off the couch and running 5km within 9 weeks. The program uses a progression of running and walking intervals so that by the end of week nine you will be running 5kms continuously. The program is based on running three times a week with a one day rest period between each workout.

The program sounded simple and motivating. The idea of mixing running with walking in the program appealed to me a lot. I know I am not a very good runner and it does not motivate me to run for 30 minutes straight when I know I will struggle cardio wise. I liked the idea of gradually increasing the running time interval but combining it with a walking period so that my breathing could catch up before the running interval started again. I thought by doing this I’d be running 30 minutes continuous in no time!

However, after one week on the program I had to give it some serious adjustment.

What did I find wrong with the program?

The main problem I found with the program was fitness level and adaption. Although I’m a rower and I am fit enough to compete as a rower, it doesn’t necessarily mean that my rowing fitness will translate into other sports as easily. As with every new workout, regardless of whether it’s gym work or another sport, the body needs to adapt. I didn’t feel that the couch25k program was allowing the body, especially the cardio system, to adapt to the new demands on it. The program has a different running/walking interval every session and I felt that the rest period of one day between workouts was not enough time for my cardio system to adapt and move to the next level.

During my workouts I wear a heart rate monitor and I found that my heart rate struggled to get back into my ‘workout zone’ of 60-80%. I was resuming my running intervals before my heart rate had come back down which means I was not recovering adequately. Even after a two months my average heart rate is still above my workout zone, but it is recovering a lot quicker between running intervals.

How did I amend the program?

My goal for taking up running was to become good at running and be able to enjoy it. It’s not fun running for 30 minutes wishing I could stop the whole time. That’s work, not fun. It certainly does not motivate me to keep persisting when I do not see any immediate benefits. I want running to become a permanent part of my fitness regime. It was important for me to get this right so that it was interesting, enjoyable and I felt motivated to go for a run regularly.

What I did was take a step back and slow the program right down. I’m in no hurry to get to my goal – I have more than 9 weeks up my sleeve to achieve what I want. Using the program as a guide, I’ve taken one running/walking interval and use that interval in my three running sessions during the week. The following week I move onto the next interval and so on.

The result for me has been exactly what I wanted. By slowing the program down my body has adjusted to running better and moving to the next interval level has not been as demanding as it was previously. My heart rate recovers a lot quicker during the walking pieces than it used to and my mental endurance is developing. But most importantly for me I am motivated to go running and I look forward to my workouts.

Conclusion

The concept of the couch25k program is a good one on the outside. Rather than asking you to just start running, it understands that not everyone is capable of this. However, I think the creators of the program should go further and create a second version of the program for those that aren’t as confident in progressing within a nine week period.

For anyone embarking on the program, use the first week to gauge your fitness and adaption level. If you have the same issue as myself don’t be afraid to take a step back and slow it down. Don’t feel that you have to push yourself to achieve the goal in nine weeks, the main thing is that you are out there getting fit and adding running to your lifestyle. 30 minutes of exercise is better than none at all no matter what the 30 minutes consist of. Slowing it down will not hinder any progress, it will not take long before you see improvements in yourself, and seeing improvements is the key to fueling your motivation to keep persisting.

I’d be interested in hearing from anyone else who has done the program. How did the program go for you? Do you have any comments about the program or any tips that I can use? Are your opinions different to mine? Did you do something different to myself?

Please leave a comment below.

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