Couch to 10km: week 6

This was my first week of doing the Couch to 10km programme, although I jumped in at week 6, because that’s roughly where I’m at in terms of my progression.

Overall, it’s gone pretty well. I have had a tiny bit of soreness in my Achilles and plantar fascia, but nothing worrying. And I’ve found that going to bed early (by 9pm), drinking lots of water, and having a day or two’s break between runs has really helped with recovery.

The only thing that happened today is, I tweaked a spot on the outer side of my right calf (gastroc). I could feel it getting tight near the end of my run. Nothing too worrying though. I’ll take a couple of days off, do some gentle active-isolated stretching and a bit of foam rolling, and it’ll come right.

The key here is to listen to my body. 👣


Couch to 10km

I’m going to follow the Couch to 10km programme again. I like it for a few reasons:

  • It uses the run/walk method, which I think is a really good way to get into barefoot running and minimise the chance of injury. Admittedly, I’ve gotten injured the last couple of times I’ve tried it, but that was pretty much down to pushing ahead to later weeks before I was ready. My Achilles are feeling pretty good this time round, and I’ll only progress as I feel ready.
  • Although you start with very short running intervals, you very quickly progress to times and distances that feel like real running.
  • It’s only three days a week, which isn’t a big commitment and gives your body a chance to recover between runs.
  • It incorporates rest (reduced time/distance) weeks.

I’m starting at week 6 because that’s pretty close (equivalent) to where I’m at in terms of my intervals.

Sixty minutes (the implied final run time) won’t equate to 10kms for me; probably more like 7.5, because I’m even slower than I used to be. (I have to be with my SVT.) But I’ll be happy if I get to that point, and 10kms won’t be far off. 👣