13 episodes
NHS Couch to 5K NHS Choices
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- Health & Fitness
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4.7 • 88 Ratings
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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.
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Couch to 5K - Week 1
Couch to 5k is a running plan designed to get complete beginners from being a 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
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Couch to 5K - Week 2
Couch to 5k is a running plan designed to get complete beginners from being a 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
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Couch to 5K - Week 3
Couch to 5k is a running plan designed to get complete beginners from being a 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
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Couch to 5K - Week 4
Couch to 5k is a running plan designed to get complete beginners from being a 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
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Couch to 5K - Week 5 run 1
Couch to 5k is a running plan designed to get complete beginners from being a 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
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Couch to 5K - Week 5 run 2
Couch to 5k is a running plan designed to get complete beginners from being a 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
Customer Reviews
Encouraging app for beginners
I have done this app before. I am in week 5. It’s a great plan for building endurance and stamina. I recommend it!!
Success again!
I’ve done this programme a few times. I’ve been a runner for over 25 years with some breaks due to injury and, well, life. But in recent years, I’ve used this programme to return after significant times away. It’s always hard starting back but Laura’s gentle encouragement is like a warm blanket. Completed the 30 minutes this morning with a big smile!
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!