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, ...
NHS Couch to 5K
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About
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.
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, fo...
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 ...
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 ...
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, ...
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, ...
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, ...
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...
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...
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...