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, 925 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

4.2 out of 5
925 Ratings

925 Ratings

Jenzjam ,

Couch to 5k

I’ve just started this and thought it may be useful to see what each episode is all about. However you should use the podcast as it gives you when to start/stop each section.

Week 1 - 3 times per week

5 minutes brisk walking

1 minute running

1 1/2 minutes walking

Repeat for 20 minutes

5 minutes warm down walk

Week 2 - 3 times per week

5 minutes brisk walking

90 seconds running

2 minutes walking

Repeat for 20 minutes

5 minutes warm down walk

Week 3 - 3 times per week

5 minutes brisk walking

90 seconds of running

90 seconds of walking

Repeat

3 minutes of running

3 minutes of walking

Repeat for 20 minutes

5 minutes warm down walk

Week 4 - 3 times per week

5 minutes brisk walk

3 minutes running

90 seconds walking

5 minutes running

2.5 minutes walking

3 minutes running

90 seconds walking

5 minutes running

5 minutes warm down walk

Week 5 - run 1

5 minutes brisk walk

5 minutes running

3 minutes walking

5 minutes running

3 minutes walking

5 minutes running

5 minutes warm down walk

Week 5 - run 2

5 minutes brisk walking

8 minutes running

5 minutes walking

8 minutes running

5 minutes warm down walk

Week 5 - run 3

5 minutes brisk walk

20 Minutes running

Week 6 - run 1

5 minutes brisk walking

5 minutes running

3 minutes walking

8 minutes running

3 minutes walking

5 minutes running

5 minutes warm down walk

Week 6 - run 2

5 minutes brisk walking

10 minutes running

3 minutes walking

10 minutes running

5 minutes warm down walk

Week 6 - run 3

5 minutes brisk walk

25 minutes running

5 minutes warm down walk

Week 7 - 3 times a week

5 minutes brisk walk

25 minutes running

5 minutes warm down walk

Week 8 - 3 times per week

5 minutes brisk walk

28 minutes running

5 minutes warm down walk

Week 9

5 minutes brisk walking

30 minutes running

5 minutes warm down walk

Nibbs G ,

No more couch

I have just completed week 2 and am feeling great. I love that she gives you tips and keeps you informed of your progress throughout. Much better than the app I was using before

Lotti18467936 ,

Love this app and especially Laura’s calm encouraging presence

I quite like the music now. Have come to associate it with achieving my running goals...

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