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
    • 4.2, 1.2K 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.

    Couch to 5K - Week 1

    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

    Couch to 5K - Week 2

    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

    Couch to 5K - Week 3

    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

    Couch to 5K - Week 4

    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

    Couch to 5K - Week 5 run 1

    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

    Couch to 5K - Week 5 run 2

    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

4.2 out of 5
1.2K Ratings

1.2K Ratings

G.R.A.N. C.E ,

Sceptical of going back to running after a long break

I was sceptical about going back to my evening run after almost a year of not running. This app gave me a gentle kickstart which help me to build my stamina & strength gradually. I look forward to my runs now even after a hectic day @ work 🏃‍♀️🏃‍♀️🏃‍♀️🏃‍♀️👍🏾👍🏾👍🏾👍🏾👍🏾👍🏾👍🏾👍🏾.Naomi Oladosu

SSJL-GB ,

Excellent App for Beginners

Excellent app for beginners, taking it one step at a time and being able to achieve the targets set for you within the app. I have finished the course but still use the last week to run 30 minutes as a great motivator.

The Book Thief ,

Good, but mediocre music

The running program itself is great - my fitness has greatly improved over the weeks, gradually increasing the time you run for without being too challenging. However, the music is mediocre at best (and gets repeated in later episodes), so in later weeks where I just had to run with no walking breaks I made my own playlist from my iTunes library.

Top Podcasts In Health & Fitness

Listeners Also Subscribed To