So couch 2 5K

[hevs10593]

I've just downloaded the NHS couch to 5K app and I wanted some advice before I go and trial it in public!

I've seen it says week 1 day 1 ect so how many times a week should I be expected to do this?
I do exercises classes at the gym normally like spinning but I have a busy work schedule at the min and I thought I could use this alongside my current exercise regime so if I miss a class I can try this instead. I have never really tried running before so I thought a change might be good.

Also do I need headphones for this? If I do it on the treadmill at the gym do I need the sound on or just to see my phone?

Any tips advice are welcomed!

[DramaAlpaca]

Some people run every second day, others run every second day during the week & have a break at the weekend. You can do whatever suits you as long as you have a day's break between the runs to allow your muscles to recover. Personally, because I was very unfit when I started I used to leave two days between runs.

Yes, you do need headphones as you need to be able to hear the instructions. The narrator of the NHS app is very motivating, but to be honest I found the music quite uninspiring. I did the early stages on the treadmill & used to use the app for the first run of the week & then I would run to my own choice of music using the timer on the treadmill to track the run/walk intervals.

It is a brilliant app, and really does get you running. I found it was amazing to go from not being able to run at all to being able to run for 30 minutes without stopping in just 9 weeks or so.

[tabulahrasa]

You don't need headphones, you just need to be able to hear it...mine talks to me from my pocket, but I don't listen to music either.

[Saz12]

I run every second day, but the programme is really designed for 3-times-a-week. The only problem with doing it once-in-a-while would be that it's meant to condition your joints/ligaments/other stuff to the impact of running, so you might lose momentum.

You don't need to listen to the podcasts at all - you can just check what you're supposed to be doing that day, and time the activities with a watch. Though I find it better not to have to think about when it might be time to stop/start and just relax into it, relying on hearing the instructions rather than checking my watch constantly.