Couch to 5K is a free program that takes you from complete novice to completing 5k, in just 9 weeks. Each week, you simply download a new podcast, which will guide you through your three runs a week. As well as hearing from several expert coaches, you’ll also be encouraged along the way by celebrities such as Jo Whiley and Sarah Millican. Coach to 5k also has a downloadable app on which you can track your progress throughout the nine weeks.
So, you have decided to participate in Coach to 5k? Get your running trainers ready! Below is the week by week guide of what you can expect in the coach to 5k programme, all runs begin with a 5 minnute brisk walk. It is also advised to take rest days between runs to allow your muscles to recover.
Week 1 – In week 1, to ease you in you will be doing three short runs for 20 mins each. You will begin with a brisk 5 minute walk then alternate between a 1 minute run and 1.5 minute for walk.
Week 2 – Alternating for 20 minutes between a 1.5 min run and a 2 minute walk.
Week 3– Repeat the next sequence twice: 1.5 minutes of running, 1.5 minutes of walking, 3 minutes running, 3 minuts walking.
Week 4 – 3 minute run, 1.5 minutes walking, 5 minute run, 2.5 minute walk, 3 minute run, 1.5 minute walk, 5 minute run.
Week 5 –
Run 1: 5 minute run, 3 minute walk, 5 minute run, 3 minute walk, 5 minute run.
Run 2: 8 minute run, 5 minute walk, 8 minute run.
Run 3 : 20 minute run
Week 6 –
Run 1: 5 minute run, 3 minute walk, 8 minute run, 3 minute walk, 5 minute run.
Run 2: 10 minute run, 3 minute walk, 10 minute run
Run 3 : 25 minute run
Week 7 – 25 minute run
Week 8 – 28 minute run
Week 9 – 30 minute run.