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Exercise - Running - Running (Couch to 5K)

Running is a great addition to your home workout!

Running Couch to 5K

Running is a great addition to your weekly workout routine. Running has many benefits as well as it being free, fun and flexible – you also get the advantage of being outside in the fresh air. For total beginners, start by walking and build up your pace over time.

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.


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Exercise – Running – Running (Couch to 5K)

         Running Couch to 5K

Running FAQ

How does Couch to 5k work?

Couch to 5K involves going out running for 30 to 40 minutes, three times a week. Typically you repeat the same session three times, before moving on to the next week. Each session starts with 5 minutes of brisk walking to warm up, and finishes with another 5 minutes’ brisk walking to warm down.

How long does it take for Couch to 5k?

9 weeks
“Couch to 5K” is a free program that takes people from their couch to running a 5K race in 9 weeks. 5K is short for 5 kilometers, or 5,000 meters or 3.1 miles. This running program was invented by Josh Clark of CoolRunning WAY back in the day.

Is Couch to 5k hard?

The Couch to 5K running plan has helped thousands of couch potatoes run their first 5K. But for many people, Couch to 5K is too hard. While I realize the Couch to 5K running plan should be looked as a guide and that no generic training plan is perfect, there are a few shortfalls.

How long should I run for a beginner?

Beginners should run no more than 2–3 times per week so your body can acclimate to the activity. Avoid running on consecutive days to give your muscles and joints enough time to recover between runs. Aim for a max of 20–30 minutes of total running time per workout to begin with, keeping the pace light and easy.

Can you lose weight running?

Running can be an effective form of exercise when you are trying to lose weight. Running not only burns calories effectively, but it also builds strength and endurance. Combine a consistent running plan with strength training and healthy eating to slim down and increase your level of fitness.


Cardio Strength Training

If you want to burn fat and get in shape, but don’t have much spare time then this is the book for your. Cut workout times in half for double the results.


Warrior Cardio: Training System

From fitness expert Martin Rooney a complete twelve-week workout and diet plan for anyone looking to shed pounds of fat and increase muscle mass.


The Total Fitness Manual

This definitive guide to fitness, strength training and nutrition will help you find the new you in no time. Use the 12 week plan or development your own.

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Exercise Sports Running Running (Couch to 5K)