NHS Couch to 5K

When I started this I couldn’t even get half way through week 1 run 1. I tried again a day later and persevered. I was determined to do it and now I can smash out 30 minutes with no problem. I have shed weight and become a happier person with more energy as well as appreciating the outdoors and exploring so much more. I don’t usually get in from work until 7-8pm so always told myself that I didn’t have time to do it but then decided that as I was down about my body and had the fitness level of a slug, that I needed to change. It’s strange but I actually feel like I have more time in the evenings now, I get so much more done and the evenings feel so much longer than the days of getting in and just slouching on the sofa. This has completely changed my life, I am the fittest I have ever been and feel so good about myself in general - I think it’s important to note that the mental change in me and my happiness and positivity is as important if not more important than the physical change from doing this programme. It’s not easy and sometimes you have to really push yourself, but the app definitely helps you to do that. My coach was Jo and she was awesome. If you are considering getting this app seriously do... get out there and do it, it’ll change your life and if I can do it you definitely can 💪🏻.

I work from home, some days I did less than 100 steps - that should give you an idea of my fitness levels and how sedentary I was. I started this, and I have no idea why. I woke up one day and I was like, I NEED to do something to improve my fitness. I didn’t tell anyone because I wasn’t sure I’d be able to do it, and the first day running 60 seconds was TOUGH. I struggled, but here I am, graduating today and running for 30 mins straight, and with two brisk walks either side. I’m not the fastest, I’ll never be a natural runner, I don’t love it, but I LOVE what couch to 5k has done for me. If you’re doubting yourself, don’t. If you’re worried about stepping it up each week, don’t - your body can surprise you. I had shin splints really bad, go and get your gait measured and get some decent shoes (I recommend ASICS). I had Sarah as my coach on this plan and she was amazing. I tried running without her a few times and didn’t get very far, having her in your ear encouraging you is brilliant. There’s one week where they’ve uploaded the wrong week, so you get two weeks of coaching the same with Sarah. To avoid this, pick a different coach and use them that week. Then swap back to Sarah. :) Thank you Couch to 5K for helping me improve my fitness and making me a runner!!! I’ll continue to do this app!

I’d mulled over starting to get running for the best part of 18 months. I’ve turned 60 and haven’t run/jogged since I was in my early thirties. I’d looked at various apps to help and some need a payment so was glad I found this one that was free . I didn’t buy any special equipment, I had a pair of trainers so started with that and thought they would see me through getting started. Wrapped up warm as it was early December when I started( you need less as you progress through the weeks) I’m now in my 5th week of the program and I’m amazed that I’ve kept to it! And how much I’ve improved. Apart from my knees hurting quite a bit. The app is simple to use and and gently gets you going with short runs/ jogs with recovery walks in between . There are various voices you can choose to talk you through the sessions , I chose Jo Whiley, and she is great to take you along , tells you when to start running and when to recover with walking in between, gives you tips and is really encouraging. Choose your music to listen to while you are out on your sessions and it fades in and out in between the coaching from your chosen trainer / supporter. So all I can say to anyone is give it a go and surprise yourself , if I can give it a go anyone can , good luck !

Only done the first 2 runs so far but can already see some shortcomings or areas where I would have benefitted from more help. Firstly, despite various version updates saying you have listened to feedback, I can’t see anywhere to leave it so it will have to via this review. There could be more guidance about how the program will work before actually using it, and a lot more info about how you are doing while using it. I would have liked some more help on pace, both for the walk and the early runs, it should be possible to give some guidance based on height/weight/leg length. Maybe an idea of roughly how far the run would take you to help choose a suitable route - there is a bell at the halfway pint which is useful for an out-and-back route but a circular route might be more fun if I knew how long to plan for. It says you can see ‘and hear’ how you are doing but as far as I can see there is no audio for overall progress, only the screen which is impractical to look at while running. So more audio guidance about where I am in the cycle would help, like ‘start of run number 3’, or only 4 runs to go. I have only tried Laura as the coach, but after the last run she says to start the final 5 minute warm down, then talks about rest days etc, then says don’t forget to do a 5 minute warm down afterwards, which implies another 5 minute walk which is I think incorrect.

I was extremely fit until 4 years ago. I used to swim, cycle, run, skateboard and for a while, I even trained for parkour. Owing to life events, I had to stop some of them and reduce the number of times I worked out. In the last year alone I gained 15 kgs and got to a mental state where I thought the old days were gone. It is much harder to run or jump or climb stairs when you’re heavier. I’ve done couchto5k for 3 weeks now and it brings back hope that I’ll get back to my old state. To have it all for free is an unbelievable advantage. I’ve read some negative comments in here and frankly the only criticism I would consider legitimate is when people say 5 minutes of warm up isn’t necessarily sufficient for everyone. Some people might need more, some less. Maybe you could add a feature so they can set their own duration and that should fix it. Maybe you can ask for their height, weight, age and the last time they worked out and create a formula that brings out a warm up duration. It wouldn’t need a math professor imo. All the requests for motivational while running and route planning may be asking for too much. I also keep STRAVA on while running to see the stats of my run every day. I guess Nike Run Club also does that for you. I love C25k