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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

Couch to 5K - Week 7  - Friday 17th July

Due to the end of term looming, this was our final full week of Couch to 5K, so in order to try and achieve our goal of running 5k or running for 30 minutes we decided to amalgamate weeks 7,8 & 9.  This meant on Monday we jogged for 25 minutes (the same as the previous Friday) and as always for a Monday, it was a bit of a struggle.  This is odd, since we felt like we owned the 25 minute run when we had done it a couple of days before!  But we kept going and just reminded ourselves that we always find Monday difficult!
 
We were still feeling pretty confident for the next run on Wednesday, which was our week 8 run and this meant that we needed to jog for 28 minutes - getting closer and closer to our goal! Again, the first 10 minutes were the hardest and time felt like it was going backwards!  But once we found our pace, it felt quite a comfortable run and when we were in the final minute we realised that we had already done 4.4km so rather than stop when the 28 minutes were up, 2 girls from Potter "Bubble", Bonnie and Mollie decided to dig deep, up the pace and ended up practically sprinting the final 600 metres, completing 5km and becoming our first Couch to 5K Graduates - great effort girls!
 
The majority of Bubbles were viewing Friday's run as the final one, which should have been week 9 so Bubbles were aiming to go for further than they had ever been, jog for 30 minutes or until they reached 5k.  It was a hot morning, but as always, it was brilliant to see all the Bubbles going round their own courses within the Hart Plain grounds.  There were lots of smiles, words of encouragement, looks of determination and red faces as we all tried to reach our final goal.  We gave it our all and even managed to finish in style with a big sprint.
 
It is fair to say that I am completely in awe of how driven the children (and staff) have been throughout the whole of our Couch to 5k journey and I don't think we actually believed when we started on 1st June that, within 7 weeks, we would be running for 30 minutes!  I think we all agree that we can feel that our fitness levels have improved immensely.
 
A huge congratulations to the following who all ran 5k this morning:
Kaleb (Potter)
Nathan (Potter)
Mr Pinder (Potter)
Lauren (Edison)
Charlie (Edison)
Oli (Darwin)
Liam (Darwin)
Niamh (Darwin)
Miss Orr (Darwin)
Poppy (Franklin)
Sam (Franklin)
Meissen (Franklin)
Kaemon (Franklin)
Skylar (Franklin)
Miss Wiltshire (Franklin)
Oli (Nightingale)
Bobby (Nightingale)
Josh (Nightingale)
Harry (Nightingale)
Miss Jones (Nightingale)
 
A special mention to Sienna in Potter who steamed ahead and ended up lapping the rest of the Bubble to run an amazing 5.6km!!
 
I know from talking to parents at the gate after school, that children have taken their enthusiasm for Couch to 5K home and have inspired parents, siblings and friends to join them in either walking or jogging, which is amazing to hear and we are glad that our initiative has had such a big impact on our children and school community.
 
We hope you have a fantastic summer and keep on moving . . .  remember to let us know how many miles you clock up so as we can add it to our "Trek to Tokyo" challenge.

 

Couch to 5k - Week 6

It was a bit of a mixed week in terms of running and weather!  We had a muggy, wet and sunny day, but come rain or shine, the “Bubbles” were all out doing their runs.

This was another week with 3 different runs, and on paper they really didn’t look too tough, but it is fair to say that, after the major boost of completing the 20 minute run on week 5, we struggled a little with week 6.  We are not entirely sure why because we knew that we could do it, but we think it might have been because we went back to intervals (alternating between walking and short bursts of jogging) which meant that it was more difficult to get our rhythm.  Some of us found that we couldn’t really complete the jogging parts, but we tried to keep our heads up and knew that we just needed to try again on run 2.

We didn’t really find the second run easier even though it was 10 minutes jogging, 3 minutes walking, 10 minutes jogging.  By the 3rd run on Friday, it was a relief to ditch the intervals and jog for non-stop (bar a few 5 second power walks). We all agreed that the first 10 minutes was long but after that the time seem to fly by and it was an amazing feeling when the time got down to single digits and we knew we were nearly there.  We even managed a sprint finish for the last 45 seconds. During the 25 minute run we covered just under 4km . . . next Friday we are confident we will get to 5k!

Well done to Hawking class who are pushing a head and have already made it to week 3!

Week 7

Run 1

Run 2

Run 3

Walk: 5 mins

Jog: 25 mins

Walk: 5 mins

Walk: 5 mins

Jog: 25 mins

Walk: 5 mins

Walk: 5 mins

Jog: 30 mins (or 5km)

Walk: 5 mins

 

3rd July 2020

We have completed week 5 of Couch to 5k and after we got going we discovered that it was a lot less scary than it looked, especially run 3 which was 20 minutes of continuous jogging.  We did doubt ourselves and even when we started jogging we were daunted by the 20 minutes ahead but . . . . we started off slowly, got into a rhythm, listened to some music and WE DID IT!!! If you are doing it at home, please let us know how you got on – did you have the same feeling of achievement on finishing as we did?

As always the "Bubbles" provided brilliant support to each other and there was lots of cheering throughout the morning as each "Bubble" came to the end of their final run.

We have worked out that if we do brisk walking during the walking sections, this helps our heart-rate to recover after the jogs and we are building our stamina and endurance. This is why we are able to do the longer runs.

A massive well done to everyone in school, children and staff, who have shown incredible grit and determination with the Couch to 5k initiative.  Children who have started back in the last week or so have amazed us with their courage to just slot in and give it a really good go, whether it's jogging, power walking or walking.

Also, a huge round of applause to Mrs Connolly (Hawking) who has gone back to week 1 with the whole of her year 5 bubble which started on Monday. We love seeing you all out and it’s a great reminder to the rest of the "Bubbles" as to how far they have come in such a short space of time.

We’ve now arrived at Week 6 which, like Week 5, is made up of 3 different runs. We are all feeling fairly positive after our last run and are looking forward to the challenges of next week which I know we can do!

Keep up the good work everyone!!

Week 6

 
 

Run 1 – 18 minutes jogging

Run 2 – 20 minutes jogging

Run 3

Brisk Walk: 5 minutes

Jog: 5 minutes

Walk: 3 minutes

Jog: 8 minutes

Walk: 3 minutes

Jog: 5 Minutes

Warm Down: 5 minutes

Brisk Walk: 5 minutes

Jog: 10 minutes

Walk: 3 minutes

Jog: 10 minutes

Warm Down: 5 minutes

Brisk Walk: 5 minutes

Jog: 25 minutes

Warm Down: 5 minutes

 

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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