Up and Coming News

Couch to 5K Report by Anna Thomas

Couch to 5K is a running plan for absolute beginners. It was developed by a new runner, Josh Clark, who wanted to help his 50-something mum get off the couch and start running, too. 

The plan involves 3 runs a week, with a day of rest in between, and a different schedule for each of the 9 weeks. Probably the biggest challenge a new runner faces is not knowing how or where to start. Often when trying to get into exercise, we can overdo it, feel defeated and give up when we're just getting started. Couch to 5K works because it starts with a mix of running and walking to gradually build up your fitness and stamina. Week 1 involves running for just a minute at a time, creating realistic expectations and making the challenge feel achievable right from the start.

So we started on January 7th Week 1, I must admit I was quite nervous as this was the first time leading a C25K course for Emersons Green Running Club.I arrived at Up and Coming Club that night - perhaps not too many would turn up I thought? I was wrong !. Guess all those New Year resolutions were being honored. I began chatting to the guys, trying to gauge what they expected from the session and why they were doing it – it’s so important to have a reason why, after all that is what is going to keep you going when tiredness and your mojo leaves

Their reasons varied:

"to be able to ‘do’ a parkrun as they knew others who were/had done it"

"keep fit and regain fitness as recovering from injury"

"had done some running but not for a long time so needed to get back into it" 

"gain confidence in themselves to prove they can do it!"

Mostly all thought it was really daunting and they’d never be able to do it!

The great thing about the C25K course is that it is all about just taking small chunks of exercise (trotting/jogging – these still count as running), and if it feels tough you are allowed/encouraged to take a walk break!. We don’t want to put you off running before you’ve just started. The walk breaks give you a physical and mental rest so you can gear yourself for the next run bit. It’s just about doing a bit of walking, bit of running and then finish off with a bit more walking, couldn’t be simpler.

The early weeks were pretty much short walk/run/walk sessions and we kept close to the Pavilion where it was lit up and was easy to keep all together. It was nice as the weeks went by that we all got to know one another, giving out encouragement and seeing the determination to push on for those last 20 seconds.

Being close to the railway path was good, as we could head out  and run on the flat when the intervals got a little longer. We started heading out back and forth on the railway path, the group were pretty well matched, keeping together. Never felt so powerful with a phone app and whistle!.

Week 7 called for a 25 minute run. I personally thought this was too much of a jump (from 8 to 15) so over the next couple of weeks I increased the run intervals to 15, then 20 minutes The group rose to the challenge and probably surprised themselves how well they did. At one point I had to run in front of the group to slow them down!

All this time I could feel the sense of achievement growing in the group -looks of amazement when we had run 2.8 miles in the 20 minute session. Next challenge, plan for parkrun at Pomphrey Hill

We planned for the parkrun on the 30th March, so the Monday before our training session was going to be a 30 minute loop run. The loop ended up being a bit longer (!) and had inclines – they were all awesome and smashed it.

Well done Rachel Brown, Mandy Neal, Helen Wiltshire, Kevin Rickerby, Trish Wintle and Laura Sharpe. Was told that Mr Hill did not stop you –well done. You guys are ALL amazing and I look forward to seeing you at club going from strength to strength. 

Thanks to all the EGRC ‘fans’ that turned up to cheer on Saturday, and to those U&C that did not make the run on Saturday (Jen Newman) you know you can do it and will look forward to seeing you maybe at the next one.

Many thanks and could not have done it without help from Donna Marie-Williams and Pam Beattie and a shout out to Tracy Harding for having ‘my back’ on a couple of sessions .