// Personal website of Chris Smith

Fitness » Couch to 5K

I started doing the couch-to-5k running programme in June 2026. I finished it once before many years ago, but basically stopped running as soon as I hit 5k. This time I’m using it as a stepping stone to running some longer distances, and am going to try and go to events rather than just running for the sake of it on my own. The first event I’m aiming to complete is a 5k at the start of September, so I’ve increased some of the runs slightly at the end of the programme to actually get me closer to that distance at my current pace. Here’s how it’s going:

DayIntervalsStatus
Week 1 day 160s run, 90s walk, repeat 7 times✅ 30/06/26
Week 1 day 260s run, 90s walk, repeat 7 times✅ 02/07/26
Week 1 day 360s run, 90s walk, repeat 7 times✅ 04/07/26
Week 2 day 190s run, 2min walk, repeat 5 times✅ 06/07/26
Week 2 day 290s run, 2min walk, repeat 5 times✅ 08/07/26
Week 2 day 390s run, 2min walk, repeat 5 times✅ 10/07/26
Week 3 day 190s run, 90s walk, 3min run, 3min walk, repeat 2 times✅ 13/07/26
Week 3 day 290s run, 90s walk, 3min run, 3min walk, repeat 2 times✅ 15/07/26
Week 3 day 390s run, 90s walk, 3min run, 3min walk, repeat 2 times✅ 17/07/26
Week 4 day 13min run, 90s walk, 5min run, 2.5min walk, repeat 2 times✅ 20/07/26
Week 4 day 23min run, 90s walk, 5min run, 2.5min walk, repeat 2 times✅ 22/07/26
Week 4 day 33min run, 90s walk, 5min run, 2.5min walk, repeat 2 times✅ 24/07/26
Week 5 day 15min run, 3min walk, repeat 3 times✅ 27/07/26
Week 5 day 28min run, 5min walk, repeat 2 times✅ 29/07/26
Week 5 day 320min run✅ 31/07/26
Week 6 day 15min run, 3min walk, 8min run, 3min walk, 5min run✅ 03/08/26
Week 6 day 210min run, 3min walk, 10min run✅ 05/08/26
Week 6 day 325min run✅ 07/08/26
Week 7 day 125min run✅ 10/08/26
Week 7 day 225min run✅ 12/08/26
Week 7 day 325min run 28min run✅ 14/08/26
Week 8 day 128min run✅ 17/08/26
Week 8 day 228min run 32min runNot yet done
Week 8 day 328min run 32min runNot yet done
Week 9 day 130min run 32min runNot yet done
Week 9 day 230min run 36min runNot yet done
Week 9 day 330min run 36min runNot yet done