NHS Couch to 5K

NHS Choices

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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NHS Couch to 5K

Episodes (13)

Oct 25, 2012 Couch to 5K - Week 1
Oct 25, 2012 Couch to 5K - Week 1
Oct 25, 2012 Couch to 5K - Week 2

NHS Couch to 5K

Oct 25, 2012
30 MB

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

NHS Couch to 5K

Couch to 5K - Week 1

NHS Choices

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