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...
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NHS Couch to 5K
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.
NHS Couch to 5K Podcast Guide
Listen to NHS Couch to 5K, a Health podcast by NHS Choices. Stream 13 episodes in English, follow new audio stories, and play episodes online on Radio and Podcast.
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Episodes
13 episodes are available for this podcast.
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Episodes
13 episodesCouch 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 w...
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, 9...
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,...
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...
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...
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...
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,...
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,...
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,...
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...
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 comforta...
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, yo...