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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


Wow what a fantastic podcast, I've just started and it's great to have someone right there with you, the instructions easy and clear to follow, the music funky and upbeat, an excellent way to take up running again after a long break, I can't wait for next week!!

Great tool to get you off your bum

Just started today and I'm very impressed, it's free and better than most paid apps out there, what more do you need, get up and out there

Download the first week now!

I have been struggling to get off the sofa and get into a routine. Having just completed my first run of week 1, I can tell u this is a great free product and just what I needed.

Its easy to follow and realistic to begin with. I just hope i can keep it up!!

A small suggestion would be for the producers to work on the motivation side. Sure, I right now i wanna go out and do it again in 48hrs, but will I in 47hrs 30mins time??