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NHS Couch to 5K

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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  1. 13

    Couch to 5K - Week 1

    For the runs in Week 1, you will begin with a brisk 5-minute warm-up walk, then you will alternate 60 seconds of running, with 90 seconds of walking, for a total of 20 minutes. For tips on what to wear, running technique and staying motivated visit NHS Choices Couch to 5k section at http://www.nhs.uk/Livewell/c25k/Pages/couch-to-5k.aspx and ask for advice and share tips on the forum at http://talk.nhs.uk/forums/67

  2. 12

    Couch to 5K - Week 2

    For the runs in Week 2, you will begin with a brisk 5-minute warm-up walk then you will alternate 90 seconds of running, with 2 minutes of walking, for a total of 20 minutes. For tips on what to wear, running technique and staying motivated visit NHS Choices Couch to 5k section at http://www.nhs.uk/Livewell/c25k/Pages/couch-to-5k.aspx and ask for advice and share tips on the forum at http://couchto5k.healthunlocked.com/

  3. 11

    Couch to 5K - Week 3

    For the runs in Week 3, you will begin with brisk 5-minute warm-up walk followed by 2 repetitions of the following; 90 seconds of running, 90 seconds of walking, 3 minutes of running, 3 minutes of walking. For tips on what to wear, running technique and staying motivated visit NHS Choices Couch to 5k section at http://www.nhs.uk/Livewell/c25k/Pages/couch-to-5k.aspx and ask for advice and share tips on the forum at http://couchto5k.healthunlocked.com/

  4. 10

    Couch to 5K - Week 4

    For the runs in Week 4, you will begin with a brisk 5-minute warm-up walk then 3 minutes of running, 90 seconds walking, 5 minutes running, 2 minutes walking, 3 minutes running, 90 seconds walking, 5 minutes running. For tips on what to wear, running technique and staying motivated visit NHS Choices Couch to 5k section at http://www.nhs.uk/Livewell/c25k/Pages/couch-to-5k.aspx and ask for advice and share tips on the forum at http://couchto5k.healthunlocked.com/

  5. 9

    Couch to 5K - Week 5 run 1

    There are three different workouts for this week. They are as follows: Run 1: brisk 5-minute warm-up walk, then 5 minutes running, 3 minutes walking, 5 minutes running, 3 minutes walking, 5 minutes running. Run 2: brisk 5-minute warm-up walk, then 8 minutes running, 5 minutes walking, 8 minutes running. Run 3: brisk 5-minute warm-up walk, then 20 minutes running, with no walking. For tips on what to wear, running technique and staying motivated visit NHS Choices Couch to 5k section at http://www.nhs.uk/Livewell/c25k/Pages/couch-to-5k.aspx and ask for advice and share tips on the forum at http://couchto5k.healthunlocked.com/

  6. 8

    Couch to 5K - Week 5 run 2

    There are three different workouts for this week. They are as follows: Run 1: brisk 5-minute warm-up walk, then 5 minutes running, 3 minutes walking, 5 minutes running, 3 minutes walking, 5 minutes running. Run 2: brisk 5-minute warm-up walk, then 8 minutes running, 5 minutes walking, 8 minutes running. Run 3: brisk 5-minute warm-up walk, then 20 minutes running, with no walking. For tips on what to wear, running technique and staying motivated visit NHS Choices Couch to 5k section at http://www.nhs.uk/Livewell/c25k/Pages/couch-to-5k.aspx and ask for advice and share tips on the forum http://couchto5k.healthunlocked.com/

  7. 7

    Couch to 5K - Week 5 run 3

    There are three different workouts for this week. They are as follows: Run 1: brisk 5-minute warm-up walk, then 5 minutes running, 3 minutes walking, 5 minutes running, 3 minutes walking, 5 minutes running. Run 2: brisk 5-minute warm-up walk, then 8 minutes running, 5 minutes walking, 8 minutes running. Run 3: brisk 5-minute warm-up walk, then 20 minutes running, with no walking. For tips on what to wear, running technique and staying motivated visit NHS Choices Couch to 5k section at http://www.nhs.uk/Livewell/c25k/Pages/couch-to-5k.aspx and ask for advice and share tips on the forum at http://couchto5k.healthunlocked.com/

  8. 6

    Couch to 5K - Week 6 run 1

    As with Week 5, there are three different runs for this week. Run 1: brisk 5-minute warm-up walk, then 5 minutes running, 3 minutes walking, 8 minutes running, 3 minutes walking, 5 minutes running. Run 2: brisk 5-minute warm-up walk, then 10 minutes running, 3 minutes walking, 10 minutes running. Run 3: brisk 5-minute warm-up walk, then 25 minutes with no walking. For tips on what to wear, running technique and staying motivated visit NHS Choices Couch to 5k section at http://www.nhs.uk/Livewell/c25k/Pages/couch-to-5k.aspx and ask for advice and share tips on the forum at http://couchto5k.healthunlocked.com/

  9. 5

    Couch to 5K - Week 6 run 2

    As with Week 5, there are three different runs for this week. Run 1: brisk 5-minute warm-up walk, then 5 minutes running, 3 minutes walking, 8 minutes running, 3 minutes walking, 5 minutes running. Run 2: brisk 5-minute warm-up walk, then 10 minutes running, 3 minutes walking, 10 minutes running. Run 3: brisk 5-minute warm-up walk, then 25 minutes with no walking. For tips on what to wear, running technique and staying motivated visit NHS Choices Couch to 5k section at http://www.nhs.uk/Livewell/c25k/Pages/couch-to-5k.aspx and ask for advice and share tips on the forum at http://couchto5k.healthunlocked.com/

  10. 4

    Couch to 5K - Week 6 run 3

    As with Week 5, there are three different runs for this week. Run 1: brisk 5-minute warm-up walk, then 5 minutes running, 3 minutes walking, 8 minutes running, 3 minutes walking, 5 minutes running. Run 2: brisk 5-minute warm-up walk, then 10 minutes running, 3 minutes walking, 10 minutes running. Run 3: brisk 5-minute warm-up walk, then 25 minutes with no walking. For tips on what to wear, running technique and staying motivated visit NHS Choices Couch to 5k section at http://www.nhs.uk/Livewell/c25k/Pages/couch-to-5k.aspx and ask for advice and share tips on the forum at http://couchto5k.healthunlocked.com/

  11. 3

    Couch to 5K - Week 7

    For the runs in Week 7, you will begin with a brisk 5-minute warm-up walk then 25 minutes of running. From now on, the plan gets you used to running for solid blocks of time, without the distraction of walking intervals. For tips on what to wear, running technique and staying motivated visit NHS Choices Couch to 5k section at http://www.nhs.uk/Livewell/c25k/Pages/couch-to-5k.aspx and ask for advice and share tips on the forum at http://couchto5k.healthunlocked.com/

  12. 2

    Couch to 5K - Week 8

    For the runs in Week 8, you will begin with a brisk 5-minute warm-up walk then 28 minutes of running. By now, you should be getting comfortable with the longer runs but you still need to concentrate on completing the 28 minutes without going too fast. For tips on what to wear, running technique and staying motivated visit NHS Choices Couch to 5k section at http://www.nhs.uk/Livewell/c25k/Pages/couch-to-5k.aspx and ask for advice and share tips on the forum at http://couchto5k.healthunlocked.com/

  13. 1

    Couch to 5K - Week 9

    For the runs in Week 9, you will begin with a brisk 5-minute warm-up walk then 30 minutes of running. After nearly two months of running, you have made some great progress. This is the week when you can reach your goal. Well done! For tips on what to wear, running technique and staying motivated visit NHS Choices Couch to 5k section at http://www.nhs.uk/Livewell/c25k/Pages/couch-to-5k.aspx and ask for advice and share tips on the forum at http://couchto5k.healthunlocked.com/

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ABOUT THIS SHOW

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.

HOSTED BY

NHS Choices

CATEGORIES

health fitness nutrition

Frequently Asked Questions

How many episodes does NHS Couch to 5K have?

NHS Couch to 5K currently has 13 episodes available on PodParley. New episodes are automatically indexed when they're published to the podcast feed.

What is NHS Couch to 5K about?

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...

How often does NHS Couch to 5K release new episodes?

NHS Couch to 5K has 13 episodes. Check the episode list to see recent publication dates and frequency.

Where can I listen to NHS Couch to 5K?

You can listen to NHS Couch to 5K on PodParley by clicking any episode. We provide an embedded audio player for direct listening, and you can also subscribe via your preferred podcast app using the RSS feed.

Who hosts NHS Couch to 5K?

NHS Couch to 5K is created and hosted by NHS Choices.
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