13 episodes

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.

NHS Couch to 5K NHS Choices

- Health & Fitness
- 4.6 • 314 Ratings

- OCT 25, 2012
Couch to 5K - Week 1

Couch to 5K - Week 1

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. It is: - Achievable - starting with a mix of running and walking and building up slowly - Virtually free - all you need
- OCT 25, 2012
Couch to 5K - Week 2

Couch to 5K - Week 2

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. It is: - Achievable - starting with a mix of running and walking and building up slowly - Virtually free - all you need
- OCT 25, 2012
Couch to 5K - Week 3

Couch to 5K - Week 3

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. It is: - Achievable - starting with a mix of running and walking and building up slowly - Virtually free - all you need
- OCT 25, 2012
Couch to 5K - Week 4

Couch to 5K - Week 4

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. It is: - Achievable - starting with a mix of running and walking and building up slowly - Virtually free - all you need
- OCT 25, 2012
Couch to 5K - Week 5 run 1

Couch to 5K - Week 5 run 1

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. It is: - Achievable - starting with a mix of running and walking and building up slowly - Virtually free - all you need
- OCT 25, 2012
Couch to 5K - Week 5 run 2

Couch to 5K - Week 5 run 2

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. It is: - Achievable - starting with a mix of running and walking and building up slowly - Virtually free - all you need

4.6 out of 5

314 Ratings

This definitely worked for me

The program itself is great.

I had the episodes from the web site. Played one episode so far this time around from here.

If the episodes were to fail, I would suggest to get the episodes directly from the website. I do recommend the program.

Life changing

Former couch potato to half-marathon runner here. My early running success is directly attributable to this podcast. Completing (and persevering through) this program is one of the best things I’ve ever done in my life.

Thank you Laura and everyone who made this possible. I really love the songs. Y’all should make some Apple Music/Spotify playlists!

I have always hated running

I have tried to like running- and have always hated it-until now. This podcast is encouraging without being too cheesy- offers simple, do-able tips for beginners and gives enough structure to not only encourage but to also challenge you to push yourself. Well done!