Hi everyone, my name is Bodie and welcome back to my sports and fitness blog. I hope everyone had a great Christmas time and ate everything they’d wanted to. Unfortunately it’s 2017 now, and if you’re like me you’ve got your new year resolutions already started and for a lot of us that means cutting back on the luxury and indulgence of the Christmas period.

One of the most common New Year resolutions you see from people is to get fit and start running.  In fact it’s actually how I got into running a couple of years ago. I’d just eaten my body weight in Turkey and Stuffing, and was trying to put on some clothes I’d been given for Christmas when they suddenly felt a lot tighter.  It was in this moment that I decided for the new year I was going to get out there and start running. I went online to one of my favourite bargain classified ads website, http://www.cheap.forsaleand bought myself a pair of running shoes. Come the 1st of January once I’d got rid of my New Years hangover, I was out pounding the pavements. Not for long though.


Couch to 5K.

As I was saying, I was out pounding the pavements for around 2 minutes.  When I discovered after years of sitting on the couch and not running I could no longer run for over 2 minutes without getting a stitch and being completely out of breath.  It can also lead to many problems further down the line such as a greater risk of injury.  I went home that day feeling mightily defeated until I sat down and read about the couch to 5k program and how it can get you running.  

No matter who you are or how busy you are, you can do the couch to 5k.

The program is a little slow to start with, and whilst you might want to skip the first week or so I would highly recommend just sticking with it and completing over exercise on the side.  It does liven up half way through and get much tougher, so just wait and see where it goes.  I like to listen to music whilst running so make sure to bring that along.  If you need to buy a cheap music device have a look here; http://www.cheap.forsale/mp3-watch. 

couch to 5k


Before the beginning of the program you should make sure that you’re comfortable walking for periods of an hour plus.  If you find this difficult I’d highly recommend walking for prolonged periods of time and wait until you can walk for an hour before you start the program.

The plan is based on an 8 week period before a 5K run.  You can extend this if you have time and are finding it difficult.  Repeat a week, or two, rather than skipping a week.  If you only have 8 weeks before an event, try cutting the running times down by ½ or ¼.  Or try running at a slower pace for a longer period of time.

No GPS watch? Don’t worry.  Run based on time rather than distance.  You can aim for a target of 30 mins running or 45 mins running non-stop instead of a distance.   You can also plan out a route ahead and take your phone to measure the distance. If you’d like a gps watch, I recommend the Garmin 300 which I bought online here; http://www.cheap.forsale/garmin-305. 


Eat better.  Improving your diet might not be want you want to hear but it’s one of the best ways to ensure you complete your daily goals.  If you think your diet maybe could do with tightening up then this is the best time to do so.

Try your best.  Running is hard to get into, and you might never really enjoy it, but push yourself anyway.  Don’t roll over and give up without a fight, puff and pant your way to your daily goal and you’ll feel so much for the better.  

Treat yo’self.  Staying motivated is a hell of a lot easier if you have a treat or something nice to look forward to once you’ve completed a goal.  If you find yourself enjoying running maybe save up for a nicer pair of running shoes or running gear, or if food is that way to your heart a nice meal with friends or family might be the treat you deserve.


Before you start each daily workout make sure that you walk for 5 minutes at least before and after each workout.  This will warm up your muscles before a run as well as giving them time to recover post workout.  This is the best way to help prevent any injuries and make sure your muscles hurt less.




First 4 weeks of your workout.


Week 1.

Run 1 min, Walk 2 min, Repeat 8 times

Run 1 min, Walk 2 min, Repeat 6 times

Run 1 min, Walk 2 min, Repeat 10 times


Week 2.

Run 2 min, Walk 2 min, Repeat 7 times

Run 2 min, Walk 2 min, Repeat 6 times

Run 2 min, Walk 2 min, Repeat 8 times


Week 3.

Run 3 min, Walk 2 min, Repeat 6 times

Run 3 min, Walk 2 min, Repeat 5 times

Run 3 min, Walk 2 min, Repeat 7 times


Week 4.

Run 5 min, Walk 3 min, Repeat 4 times

Run 5 min, Walk 3 min, Repeat 3 times

Run 5 min, Walk 3 min, Repeat 5 times
Good Luck! If you want to find out a bit more about me, check out my intro.