Couch to 5k, the Chichester Way

Couch to 5k, the Chichester Way

Just prior to lockdown we had started a great new group training session on Havenstoke Park, delivered by the fantastic team of Ben and Amy from Everyone Active.  Sadly, we’re unable to keep it going during lockdown, but Ben and Amy have provided us with an excellent schedule of training for those keen to get underway to follow until the group can return, the details of which are below.

The routine set out will get you from a very low level of fitness, to gradually achieving the stamina and strength needed to complete a full 5km run without stopping to walk once – that’s the plan!  If, however, one week you feel that you are not quite ready to move on then you can always repeat a week before progressing.  It’s important to take it at your own pace. 

Ideally have a rest day between each running day to allow your body time to recover.  You can always practise some stretching exercises on days when you don’t run to keep your muscles supple and allow them to repair.

It’s important to always do a complete 5-minute warm-up walk prior to running, and check that your shoes are offering you good support to help prevent injuries.  It’s key not to put too much pressure on yourselves, even if one run doesn’t go as well as you hoped and keep going.  You will still have taken exercise and got a little closer to your goal.

The weekly schedule, to be repeated three times each week is:

Week 15 minute walk – warm up
1 minute run
3 minutes’ walk
Continue repeating the run/walk for 20 minutes
Week 25 minute walk – warm up
2 minute run
3 minutes’ walk
Continue repeating the run/walk for 20 minutes
Week 35 minute walk – warm up
3 minute run
3 minutes’ walk
Continue repeating the run/walk for 20 minutes
Week 45 minute walk – warm up
4 minute run
3 minutes’ walk
Continue repeating the run/walk for 25 minutes
Week 55 minute walk – warm up
5 minute run
3 minutes’ walk
Continue repeating the run/walk for 25 minutes
Week 65 minute walk – warm up
7 minute run
2.5 minutes’ walk
Continue repeating the run/walk for 20 minutes
Week 75 minute walk – warm up
10 minute run
2 minutes’ walk
Continue repeating the run/walk for 30 minutes
Week 85 minute walk – warm up
15 minutes’ run
2 minutes’ walk
Continue repeating the run/walk for 30 minutes
Week 95 minute walk – warm up
20 minutes’ run
10 minutes’ walk
Continue repeating the run/walk for 30 minutes
Week 105 minute walk – warm up
25 minutes run
5 minutes’ walk
Continue repeating the run/walk for 30 minutes
Week 115 minute walk – warm up
27 minutes run
3 minutes’ walk
Continue repeating the run/walk for 30 minutes
Week 125 minute walk – warm up
30 minutes’ run
2 minutes’ cool down walk

YOU DID IT!