8 minute run

I’ve ran the first few runs of the NHS podcast and I am pleasantly surprised. Remember, I never ran for a bus!

The first 3 runs didn’t feel challenging for me. I ran each one in 3 consecutive days and ran them more than comfortably. I did pick up other tips from the podcast that are useful to listen to: such as body positions when pushing forwards.

I’ve got a feel for what I am able to do though. Running for 30 second, 1 minute and 2 minute intervals are all within my range. I am now in my 5th week of running even though I have played around with the sequence of those earlier weeks.

Week five

There are three different workouts for this week, which are:

Workout one: a brisk five-minute walk, then five minutes of running, three minutes of walking, five minutes of running, three minutes of walking and five minutes of running.

Workout two: a brisk five-minute walk, then eight minutes of running, five minutes of walking and eight minutes of running.

Workout three: a brisk five-minute walk, then 20 minutes of running, with no walking.


I’ve completed the run for 5 minutes intervals and I felt prepared to do this. So I’ve moved myself forwards to running at 8 minute intervals with a 5 minute walk between for my workout 2 and 3 this week. (I run 4 times a week so workout 3 is always my workout 4).

The last minute or so of the first 8 minute run is tough. I feel myself being pushed here. The recovery time of 5 minutes seems a little long but I am still taking the full 5 minutes.

That’s because the second run is really tough. I’m finding it hard to get running again. Towards the end of the week, I was starting to think it would be easier to keep going! I guess this is part of the coaching though? To get you to want to keep running!

The coach on the podcast does say to keep running no matter what your pace is. That’s where you build fitness.

As I skipped a few of the initial weeks of this podcast, and that I am finding this second run more of a challenge. I am going to use workout 2 for a few more runs, maybe complete 4 runs at this level before moving on to 20 minutes of running.