13 episodes

This is a running plan designed to get complete beginners from couch potato to running 5k (or 30 minutes) in nine weeks.
It is:
- Achievable - starting with a mix of running and walking and building up slowly
- Virtually free - all you need is a decent pair of trainers and an MP3 player (a regular mobile phone will do)
- Easy - a motivating 'personal trainer' tells you exactly when to stop and start.
The plan sets three runs per week with a day of rest between each run.

NHS Couch to 5K NHS Choices

    • Health & Fitness
    • 4.3, 49 Ratings

This is a running plan designed to get complete beginners from couch potato to running 5k (or 30 minutes) in nine weeks.
It is:
- Achievable - starting with a mix of running and walking and building up slowly
- Virtually free - all you need is a decent pair of trainers and an MP3 player (a regular mobile phone will do)
- Easy - a motivating 'personal trainer' tells you exactly when to stop and start.
The plan sets three runs per week with a day of rest between each run.

Customer Reviews

4.3 out of 5
49 Ratings

49 Ratings

Caroline Patrick ,

Absolutely brilliant

I’ve gone from not being able to run at all to running for 20 mins. It’s been brilliant having a personal trainer in my ears and the ability to do each session whenever was convenient for me.

bridget3997 ,

Running training that actually works!

The best running podcast I’ve ever tried. The voice overs are perfectly timed when you’re feeling like you are just about to give up. The music is also strategically placed so that the more motivational songs are on when you’re energy is getting low. I’ve used this podcast twice and both times were immediately successful, especially the second time after a long illness!

Hazelvi ,

Awesome app

Great app it's like having your own personal trainer. Laura talks you through the sessions with helpful tips on running technique and plays music to accompany the runs. Love this- I am on week 7! Never thought I could run for 28 minutes- this program really works just do it!

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