Claim OwnershipNHS Couch to 5K
Subscribed: 26,157Played: 168,347
Subscribe
© Crown copyright 2009.
Description
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.
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.
13 Episodes
Reverse
8For 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
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/
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/
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/
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/
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/
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/
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/
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/
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/
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/
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/
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/
Download from Google Play
Download from App Store
United States
None of the episodes is downloading it crushed
won't download.
Recently, stopped working altogether. No listening, no downloading. What's happening?
now I'm scared to move on to the next run 😂 but honestly it was surprisingly not hard for me I didn't even feel any pressure till minute 15.
simple but effective. thank you for this wonderful resource.
I found this very good. It got me from doing zero running time to running for 30min non stop. it probably took about 10 weeks overall and the program was very well structured. I also found the music and words of encouragement throughout each of the runs was a real motivator to keep going at it. Would absolutely recommend!
This is a good program to get someone to start running or to get back into the swing of things after a long break. It's helpful and fun and it's easy to stick to. Good luck everyone! 👍
this episode wont download for some reason
Into my second run of first week. I suffer with a lot of health conditions but find this programme suitable...well at the moment I do! Let’s see what week two brings?!
wow this was tough
þþþ00ðo
Killyleagh kmkllkmmlkk9k44. Kk
Amazing. never ran before all my life. Really feel motivated with this programme. This builds your running stamina slowly and gradually and you dont feel it at all. Currently doing week 6. Good running shoes are must specially from week 5. Love laura's motivation during this run. Great initiative by NHS
sux
Or take a lively child with you! My son 9 years old kept me going.
Just did the first episode for week 1. As a long time smoker, I found this doable. I hate running but the playlist and pace kept me from throwing my phone on the ground and giving up. I also ran with a dog, maybe running with a person or dog helped also?