Couch to 5k Update #2

I took a week and a half off from training/running recently. A hike we went on that was a lot steeper than I was hoping and my everything hurt for a good week–shins, knees, quads. I knew enough about my body and injury history to chill out for awhile and go easy. I decided after the mini break that I needed to repeat Week 3. I ended up repeating Week 3 a few times in fact!

A reader, Denise, left a great comment on the last post: “I love the C25K until I get to week 5. I think it’s just too big of a jump by going from running 8 straight minutes to running 20 minutes (for a true beginner). I have repeated weeks but always get stuck at this point.” I was so grateful she let me know so I could pay attention to that and modify if needed.

I also downloaded a FREE Couch25K app that prompts you when it’s time to walk, etc. I didn’t like the free one so I ended up buying one for $1.99. The free one was very limited and only the first two weeks–plus it didn’t let me listen to my music. The one I bought works great! You can choose the voice (which is limited in your options) that prompts you.



It shows very clearly what stage you are in and what is next up. The prompt is SO helpful. When I was doing the C25K program without the app before, I struggled because I’d forget that I  had to walk! So far I am happy that I bought the app.

Week 3 (repeated)

Monday – Rest Day

Tuesday – 1.85 jog/walk/run on treadmill in 29 minutes, followed by weight lifting

Wednesday – Warrior Room -1/2 Isolation, 1/2 Tabata class

Thursday – Rest Day

Friday – 1.25 mile swim

Saturday – Weights followed by

Sunday – Yoga


Week 3 (Again)

Monday – Rest Day

Tuesday – Kettle Bell Condition class at the Warrior Room

Wednesday – Elliptical 2.5 miles

Thursday – Rest Day

Friday – Elliptical 1.85 miles followed by yoga

Saturday – Weight lifting followed by 1.75 miles on treadmill

Sunday – Swimming

I ordered some new workout clothes from The Clymb–it’s a discount website. I’m happy with the compression tights I got and also a new shirt. The shirt has air “vents” on the side, which is nice. The tights are also nice but they are thermal so a little warmer than I would like. They’d be perfect for a cold morning workout outside but rather uncomfortable for hot weather or in the gym. The tights are “Skins Bio A200 Thermal Long Tights” and the shirt is a “Short-Sleeved Ventilator Web Top.”


I was still working on week 3–It seems like I’ve done Week 3 about 3 times now and still haven’t completed it. I don’t know why but I only do about 1 or 2 of the scheduled runs in week 3 and still haven’t been able to do that third run.

Week 3 (LAST TIME!)

Sunday – yoga

Monday – 4.25 mile hike

Tuesday – Rest Day

Wednesday – 1.95 miles on the treadmill followed by some weight lifting

Thursday – Rest Day

Friday – swim 1.25 miles

Saturday – weightlifting and then 1.82 miles on the treadmill

I will tell you that the next update will NOT be more Week 3. 🙂 I am happy to be back running again. I’m glad I decided to do this program. It’s a very different feeling to be so structured but I am already seeing the benefits of it.

Author: Lisa Eirene

About Lisa Eirene Lisa lost 110 pounds through calorie counting and exercise. She swims, bikes, runs, hikes and is enjoying life in Portland, Oregon. Her weight loss story has been featured in First Magazine, Yahoo Health, Woman's Day and

12 thoughts on “Couch to 5k Update #2”

  1. I think that jump in Couch25K week 5 from 8 minutes x 3 (24 total) to 20 minutes non-stop is hard one to handle mentally. This year I followed the Train Like a Mother 5K Finish It Plan that goes more gradually through a 10 week program and has you run 4x a week instead of 3.

  2. Way to go! I’m on Week 6 right now and it’s been rough. I think it’s harder because I was running 5ks all over the place two years ago and I’m not where I used to be.

    I also bought a Couch to 5k app and love when it tells you to walk and run and and also “You are half-way there!” so you know you can just turn around and don’t have to map a route. What I found difficult was at the end of the program when you run 30 minutes and then next one has me running 45 minutes. Wha? What?!! Something I did the before my first 5k race since I finished the main part of the Couch to 5k program with a 30 minute run was just up each run I did after that by 1 minute. So the next time I ran, I ran for 31 minutes. Then 32, etc… All the way up until 60 minutes. That way, it didn’t feel so difficult each time!
    Carrie @ Season It Already! recently posted..Drink Me: Grenache

    1. Lots of people have said that! This app has “Free Runs” included so I might use those as a buffer for when it gets to be too much of a jump. And I’m the same way about the route!! A map is helpful! Or having the same route you take.

  3. It’s funny how we feel like we have to follow a plan to a “T” when really they probably are best as a rough guide! I had to stop using training plans because I wasn’t good at tailoring them to my own needs. Now I’m trying to follow some plans for speed workouts, but I have to remember to listen to my body first. So, are you going to report Week 4 next week? 😉
    Coco recently posted..Quick And Easy Dinners From Trader Joe’s

    1. You make a great point. I think people get injured because they don’t listen to their body. There were many times I KNEW I should rest or back off, and didn’t. I ignored that voice and I should have listened!

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