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Hart Plain Junior School

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Couch to 5k (C25k)

One You Couch to 5K on the App Store

26th June 2020

End of week 4 Couch to 5k update.

Couch to 5K

Wow . . . what a difference a week makes with the British weather! Last week, we were running in the rain and dodging the puddles and this week we were dodging the sun to run in the shade! Most Bubbles managed to squeeze their runs in first thing before it got too hot. We have now completed week 4, which is one of the hardest weeks (along with week 1) as we increased our jogging from a total of 9 minutes to 16 minutes which meant for the first time we jogged more than we walked! Many of us found Monday really tough and we did do some walking in amongst the jogging sections, but that's ok as we are not runners, but we supported each other and the important thing is we were keen to give it another ago. Again this week, groups gave each other lots of encouragement, hand waving and thumbs up as they saw them going around the grounds. By the end of the third run, we felt like we had it covered and were ready for week 5. We are now half way through the Couch to 5K training and we all agree that we are definitely feeling a bit fitter and almost like runners!!

Week 5 looks quite challenging as it changes each day and the duration of the jogging intervals increases from five to eight minutes on run 2 and by run 3 we will be jogging, slowly but surely, for 20 minutes.

Run 1

Run 2

Run 3

Warm up walk: 5 minutes

Jog: 5 minutes

Walk: 3 minutes

Jog: 5 minutes

Walk: 3 minutes

Jog: 5 minutes

Cool down walk: 5 minutes

Warm up walk: 5 minutes

Jog: 8 minutes

Walk: 5 minutes

Jog: 8 minutes

Cool down walk: 5 minutes

Warm up walk: 5 minutes

Jog: 20 minutes

Cool down walk: 5 minutes

 

 

 

 

 

 

 

 

 

 

 

19th June 2020

Since we have returned on the 1st June, I am really pleased to announce that the children (and staff) have made fantastic progress on our Couch to 5k initiative, which we are doing 3 times a week. It has been very humbling to see children and staff who maybe haven’t run much before or who have had an “exercise break” over lockdown striving to reach their targets each week

C25K is introducing us to running gradually and over the weeks we will slowly increase the amount of time we are running and cut back the time we are walking.  Our aim is to get to the point where we can hopefully run a 5K without stopping.  

At the end of this week (week 3) we would have completed the following 3 times;

Walk: 5 minutes

Jog: 90 seconds

Walk: 90 seconds

Jog: 3 minutes

Walk: 3 minutes

Jog: 90 Seconds

Walk: 90 seconds

Jog 3 minutes

Walk: 5 minutes

 

It has been great to see the children embracing the challenge and showing such supportive team spirit!  Well done everyone - keep up the fantastic work

Mrs Palmer

Sports Activity Co-ordinator

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