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
    • 4.9, 28 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

4.9 out of 5
28 Ratings

28 Ratings

Greeblegronk ,

Thank you Laura!

Anytime I started a new exercise regimen I'd always over do it and injure myself. After going through physio I never thought I'd be able to run 5k let alone enjoy it. This program carefully manages your progress to avoid injury and help build stamina over time. Last but not least there's Laura - a REAL person who keeps you going. At 45 years old I've now completed this program and am working on extending my distances.
Thank you Laura!

Diegknm ,

Great podcast

I'm on week 5 and am really loving this podcast. The music is good with lots of variety. I also appreciate the unobtrusive tips and encouragement Laura gives along the way.

Smishy ,

Best running podcast

I tried several different running podcasts before choosing this one. The music is fantastic, so much so that I listened to the podcast one day just for fun. Can't wait to get started on the next week!

Top Podcasts In Health & Fitness

Listeners Also Subscribed To