NHS Couch to 5K NHS Choices

I’m just finished week 7 of 9 and I’m loving it! The first run was so difficult and I was so scared I’d never make it to the end as I was struggling so much (woman in early 30s with Psoriatic Arthritis, on the upper end of “overweight” BMI but have had periods of being very fit before). But the progress is perfectly timed and researched and it’s been generally very smooth sailing. Laura the coach is amazing especially during the first few runs and offers so much encouragement! I love getting the benefits of interval training workout the fiddling and faffing with timers. I can say my life has genuinely changed so much in the past 8-9 weeks (I have had a few days where I’ve missed a run, hence the longer time). I’ve noticed just from starting and sticking with this, my other health behaviours have naturally improved; I eat more veg, cook more, sleep better, and drink alcohol more consciously on nights out. My clothes fit way better and my legs and belly have totally shrank. Lots of people are commenting on it, and I can really see the change in photos now.
The only critique I have is that by week 6 the songs are getting repeated and the royalty free music, though not bad, is simply not good enough to be repeating in multiple runs across multiple weeks. So after the runs got longer than 15 minutes I just started using a timer and listening to a podcast as I run, but it’s not a big deal as I don’t need the coaching as much now I’m more confident. I’d give it 4.5 stars if I could just because of this.
Thank you so much to the NHS for this podcast, and please make a follow on one for 5 to 10k!

I’m a thirty year old man who has always hated running and preferred other sports. Literally anything else! My problem is I was trying to run too fast, too long, too soon. This has gotten rid of that, building me up week by week to where I genuinely enjoy it and don’t feel defeated. Building blocks, baby! Those endorphins are pretty sweet too. Nothing but benefits. 100 stars. Thanks NHS.

I’m 23 started this on February 1st and today (April 1st) I ran my second full 5K. Found this online and thought I’d give it a go for the craic. Honestly cannot believe that in February I couldn’t run for the life of me and now I’m doing 6 minute Kms. I will admit the music is a bit outdated so once it got to the longer runs without slow intervals I stopped listening and used Map My Run but if you like the encouragement and the music doesn’t bother you I’d say stick with it! 10/10 recommend this if you’re starting out, my fitness was terrible before and now I actually look forward to my runs!