13 episodes
NHS Couch to 5K NHS Choices
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- Health & Fitness
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4.2 • 1.3K 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
Never too old
Up until March 2020 I ran two 5K runs per week plus Parkrun 5K on Saturday mornings. Then the gym closed and Parkrun stopped amd so did I. My fitness rapidly declined and I thought ‘I’m 71 so maybe time to stop running’. But I badly missed it. So in January I started Couch to 5K. I thought I would never be able to get my fitness back but I’ve completed week 6 and feeling great thanks to this brilliant podcast and Laura’s soothing words of encouragement. In three weeks time I should be back to running 5K in under 30 minutes.
Brilliant app
I like it’s no nonsense approach. Not too intrusive and surprisingly encouraging. I like that the narrator, Laura, gives a personal perspective. Even if it’s not really Laura 😂. The pacing seems good. I was able to run a bit so I started on week 3 as I thought I might get bored. I did week 3 twice. I am on week 5 now and I am managing. Will update after week 9.
Week 1 done
Great!!!
Does anyone know what the first and last songs are——-???
They’re just so energising- love them.