// Personal website of Chris Smith

Couch to 5K

I started doing the couch-to-5k running programme in June 2026. I finished it once before many years ago, but didn’t keep up the habit at all. Here’s my progress:

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 runNot yet done
Week 6 day 15min run, 3min walk, 8min run, 3min walk, 5min runNot yet done
Week 6 day 210min run, 3min walk, 10min runNot yet done
Week 6 day 325min runNot yet done
Week 7 day 125min runNot yet done
Week 7 day 225min runNot yet done
Week 7 day 325min runNot yet done
Week 8 day 128min runNot yet done
Week 8 day 228min runNot yet done
Week 8 day 328min runNot yet done
Week 9 day 130min runNot yet done
Week 9 day 230min runNot yet done
Week 9 day 330min runNot yet done