Beyond Couch to 5K

After finishing the Couch to 5k programme a few weeks ago, I immediately subscribed to the paid version of Runna and signed up with a personalised running plan. The plan is designed to improve both my speed and distance. At the end of 12 weeks, all being well, I will be able to run 10k non-stop.

The plan includes time trials, interval repeats, long runs, and some yoga-adjacent stretch and stability training sessions. I do 3 runs a week, usually on Wednesday, Friday and Sunday—with the long runs and the yoga sessions falling on Sundays. Having finished the first 3 weeks, I feel a noticeable improvement in my stamina. On Sunday, I ran 3.82 miles (about 6km) non-stop and wasn’t out of breath by the end. It amazes me how well my body has adjusted to the routine with just 4 months of consistent training. My only regret is not starting this earlier in life.

I should buy myself some proper running shoes now, both as a treat for myself for sticking to the programme, and as an incentive to keep running for the foreseeable future.

As of last week, Nuwani has started the Couch to 5K programme as well. She is through the first week now, and dreading the 3-minute runs that are coming up. Having gone through all this already, it’s easy for me to tell her not to worry, but I remember feeling the same way when I was starting off. The key is to keep going. When you start feeling that runner’s high after every run—for me this started happening around week 7—it starts being impossible not to think about running regularly.

I would also need to think about varying my running routes a bit more. I have been running in a loop on the roads around my house so far. While it’s safe, and generally quiet, it tends to get boring after a while. I have a podcast in my ear to keep my mind occupied, but a change of scenery would do me good.

I’ve also been thinking about continuing running in the winter. The roads will not be safe, and it would be far too cold outside. My current plan is to join a cheap gym just so I can access the treadmills. There is one close to the house. I might go there one of these days for a “test run”.