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    Fitness & Nutrition

    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.

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    Copyright: © Crown copyright 2009.

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    Latest Episodes:
    Couch to 5K - Week 1 Oct 25, 2012
    Show notes

    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

    Couch to 5K - Week 2 Oct 25, 2012
    Show notes

    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/

    Couch to 5K - Week 3 Oct 25, 2012
    Show notes

    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/

    Couch to 5K - Week 4 Oct 25, 2012
    Show notes

    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/

    Couch to 5K - Week 5 run 1 Oct 25, 2012
    Show notes

    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/

    Couch to 5K - Week 5 run 2 Oct 25, 2012
    Show notes

    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/

    Couch to 5K - Week 5 run 3 Oct 25, 2012
    Show notes

    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/

    Couch to 5K - Week 6 run 1 Oct 25, 2012
    Show notes

    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/

    Couch to 5K - Week 6 run 2 Oct 25, 2012
    Show notes

    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/

    Couch to 5K - Week 6 run 3 Oct 25, 2012
    Show notes

    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/

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