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NHS Couch to 5K

By NHS Choices

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This is a running plan designed to get complete beginners from couch potato to running 5k (or 30 minutes) in nine weeks. It is: - Achievable - starting with a mix of running and walking and building up slowly - Virtually free - all you need is a decent pair of trainers and an MP3 player (a regular mobile phone will do) - Easy - a motivating 'personal trainer' tells you exactly when to stop and start. The plan sets three runs per week with a day of rest between each run.

Customer Reviews

This really works!

After 20 years of absolutely no excersise and sitting behind a desk I am finding this podcast to be fantastic.
I have just completed run 3 of week 5 (20 minutes running) just by using this podcast.
Soon after I started this program I looked at the 3 minute runs and had my doubts. I did them and then came the 5 minute runs and now after 10 days of running I am running non stop for 20 minutes. And it wasn't too difficult which is down to the structure of the program rather than my being in any kind of shape at all.
The program is very well structured. This has been designed by someone who really knows about running and how to increase your stamina/fittness without stretching you unrealsitically. It is all achievable.
The lady's tips and encouragement also help along the way and the music is set at the right pace.
Like the lady said before today's run 'have faith in the plan'. I did and it works.

Wow impressive!

2stone overweight 50 year old very unfit woman who has never run! I AM RUNNING!
I have followed this podcast and then got myself home as fast as possible after ( jog/walk) so have done a little more on top.
It was tough at first and my legs hurt a bit.
Yesterday I started podcast 4 and was proud to complete it. Also I have built up such fitness with it that I was able to run for a mile on the way home. I would have said that wasn't possible a month ago.
I now believe that I will succeed in running 5k if I keep following the programme.
I think anyone can do this if I can. Go for it! It's brilliant

NHS Couch to 5k

I'm on week 3 now and I love the fact that the girl speaks to you throughout the run giving you motivational tips and pushing you. It's all free and very structured even better than some paid apps. The music is ok - not like your own music but it definitely matches your beat which is really motivating.

NHS Couch to 5K
View in iTunes

Customer Ratings