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
    • 4.6, 164 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

4.6 out of 5
164 Ratings

164 Ratings

Rpp1986 ,

The best couch to 5k podcast!

This is the best couch to 5k podcast that I’ve found. I’m on week 7 run 2 and it has kept me going. This is my first time using this program the music and the person’s talking cues are perfect to get you moving and to keep you moving. Yes, this was made a few years back but I started using it in 2019. No fuss and no frills. It is a simple way to keep you on track with the timing of the couch to 5 k. I wish they had more programs for when you complete the couch to 5k.

Run where you can! ,

Wonderful program!

I have to admit, this was the best program I’ve ever started and finished!
I’m not a running, or I never was a running, due to knee issues and well I prefer the active cardio DVDs to running.
When starting this program, I wanted to loose some weight and become healthier. In week 5 we moved. That didn’t stop me as the runs are only three times a week. Our new house has a basement so I took up running down there, as we have children and I can run off for a jog when the mood hits. I’d run in the garden as the children played as well as running through the house and basement! Very creative when your a mum! I really liked the fact that each week worked up and really took it slow.
As the weeks past I lost about 10lbs and could feel my stamina and stretch for running improved.
Today was my last run with the program. I’m saddened as I’ll miss Laura, and proud of myself. I now can run for a full 30 minutes. I look forward to my runs, wherever they may be and have signed up for a couple 5k runs coming in the next couple of months!!!
Thank you for such a wonderful program!!! Well done!!!

Christopher Kong ,

Great Podcast!

This podcast is absolutely great for anyone who wants to get into running or is restarting after taking a long break.

Running can seem like a daunting exercise, but over 9 weeks this podcast starts off easy, working on insurance, and gradually builds up so that you can comfortable do 30 minutes if non stop running. Another advantage was that you never saw “time left,” which can be daunting for some.

After finishing this podcast a few months back, I still use it regularly and have managed to break the 10km barrier in one hour!

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