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NHS Couch to 5K

Health-and-fitness

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.

Popular episodes

Couch to 5K - Week 1

Oct 25 • 00:00
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/Li…ges/couch-to-5k.aspx and ask for advice and share tips on the forum at

Couch to 5K - Week 1

Oct 25 • 00:00
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/Li…ges/couch-to-5k.aspx and ask for advice and share tips on the forum at

Couch to 5K - Week 2

Oct 25 • 00:00
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/Li…ges/couch-to-5k.aspx and ask for advice and share tips on the forum at ht...

Couch to 5K - Week 2

Oct 25 • 00:00
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/Li…ges/couch-to-5k.aspx and ask for advice and share tips on the forum at ht...

Couch to 5K - Week 3

Oct 25 • 00:00
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/Li…ges/couch-to-5k.aspx and ask for advice an...

Couch to 5K - Week 3

Oct 25 • 00:00
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/Li…ges/couch-to-5k.aspx and ask for advice an...

Couch to 5K - Week 4

Oct 25 • 00:00
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/Li…ges/couch-to-5k.aspx and ask f...

Couch to 5K - Week 4

Oct 25 • 00:00
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/Li…ges/couch-to-5k.aspx and ask f...

Couch to 5K - Week 5 run 1

Oct 25 • 00:00
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 w...

Couch to 5K - Week 5 run 1

Oct 25 • 00:00
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 w...

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