13 episodes
NHS Couch to 5K NHS Choices
-
- Health & Fitness
-
-
4.8 • 24 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 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 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 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 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 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 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
Excellent program and narration
I have just completed the fifth week. The program evolves progressively. Even when you think you won’t be able to run for 5 minutes, 8 minutes or 20 minutes at a stretch, you are surprised to find that actually you can do it. Just trust the program and stick to it. 4 more weeks to go for me but i have already come a long way; from couch to 20 minutes of continuous running. Thank you!
An amazing supportive plan
From a walker to a jogger this podcast has helped make the transition. The sense of achievement on reaching 30mins of running will be great, currently on week8 ie. 28mins of jogging and this seemed impossible before
Thanks and Kudos to the team who developed this plan
My only personal problem is that I am going too slow, only covering 3.3k currently in the time I had thought I would reach 5k by the end of the plan but I am sure I can work towards improving my speed and getting to my goal
Thanks to you reached my goals
I am 48 years old female extremely overweight. Focused on trying to run 5K than on weight loss Thanks to you I can jog 30 mins non-stop. Now to focus on increasing speed and complete 5 k