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
    • 4.5 • 269 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

4.5 out of 5
269 Ratings

269 Ratings

Tiya_75 ,

Changed my life

This podcast series has been so so helpful for me. I never used to like exercising or sports in general and always thought I’d never be able to enjoy it. However once I started Couch to 5K, I have gotten so much energy and determination that running has become a habit for life! It wasn’t easy at first, I struggled a lot and actually was really embarrassed because I could barely keep up but I guess my body and mind got used to it and now I really can’t imagine life without running. I’d really like to extend my gratitude to Laura and everyone who was in involved in this. Its not always you get something so amazing for free.

Trichy Bala ,

Laura, who made me a real human !

Was completely out of shape. Can’t even think about running for a min. Now I’m running for 30 min + non-stop. Laura definitely brought me back to a real human. There are 8 of my family and friends following my footsteps now along with Laura ! Thanks to Laura and all who created this !

Cap19999 ,

Stopped working

Great for weeks 1-4. Stopped working out of no where. 👎🏼👎🏼👎🏼

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