From Having A Baby To Running 5k...Couch To 5k - The Running Channel

Aug 13, 2025

Intro

This is a quick summary of “From Having A Baby To Running 5k…Couch To 5k” from The Running Channel. It’s a great watch — we’re breaking it down so you can try the workout today. Be sure to check out the full video for all the details.

Key Points

Post‑partum safety first: wait at least 12 weeks after birth (especially after a C‑section) and get a GP check‑up plus a women’s physio (mummy‑MOT) to assess abdominal (AB) separation, pelvic‑floor health, and balance.
Build a base with low‑impact activities (short walks, swimming, strength classes) before re‑introducing running.
Run‑walk method: start with short, manageable intervals (e.g., 4 min walk, 1 min run) and repeat, gradually increasing the running portion each week.
Goal progression: aim for three sessions per week, gradually extending the run portion until you can run continuously for a 5 km (≈3.1 mi) distance by about week 6.
Listen to your body: monitor scar comfort, core activation, and adjust walking breaks as needed.

Workout Example

Week 1 (first run back)

Warm‑up: 5‑minute easy walk.
Repeat the following for 20 minutes:
- 4 minutes brisk walking
- 1 minute easy running (comfortable, conversational pace)
Cool‑down: 5‑minute walk.

Progression (weeks 2‑5): increase the running interval by 30 seconds each week while keeping total workout time around 20‑30 minutes. By week 6 aim for a continuous run of 20‑30 minutes without walk breaks.

Practical Tips

Use a watch or phone timer to keep intervals consistent.
Keep the running pace “easy enough to talk” – this protects your healing scar and core.
Schedule runs around childcare (e.g., when your baby is napped or in a buggy) to stay consistent.
Incorporate weekly strength / swimming sessions to maintain overall fitness.

Closing Note

Give this gentle run‑walk plan a try and adapt the intervals to match your own pace in the Pacing app. You’ve got a fresh slate—every run is a post‑baby personal best waiting to happen. Happy running!