Couch to 5k
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“I’ve just started this and thought it may be useful to see what each episode is all about. However you should use the podcast as it gives you when to start/stop each section.
Week 1 - 3 times per week
5 minutes brisk walking
1 minute running
1 1/2 minutes walking
Repeat for 20 minutes
5 minutes warm down walk
Week 2 - 3 times per week
5 minutes brisk walking
90 seconds running
2 minutes walking
Repeat for 20 minutes
5 minutes warm down walk
Week 3 - 3 times per week
5 minutes brisk walking
90 seconds of running
90 seconds of walking
Repeat
3 minutes of running
3 minutes of walking
Repeat for 20 minutes
5 minutes warm down walk
Week 4 - 3 times per week
5 minutes brisk walk
3 minutes running
90 seconds walking
5 minutes running
2.5 minutes walking
3 minutes running
90 seconds walking
5 minutes running
5 minutes warm down walk
Week 5 - run 1
5 minutes brisk walk
5 minutes running
3 minutes walking
5 minutes running
3 minutes walking
5 minutes running
5 minutes warm down walk
Week 5 - run 2
5 minutes brisk walking
8 minutes running
5 minutes walking
8 minutes running
5 minutes warm down walk
Week 5 - run 3
5 minutes brisk walk
20 Minutes running
Week 6 - run 1
5 minutes brisk walking
5 minutes running
3 minutes walking
8 minutes running
3 minutes walking
5 minutes running
5 minutes warm down walk
Week 6 - run 2
5 minutes brisk walking
10 minutes running
3 minutes walking
10 minutes running
5 minutes warm down walk
Week 6 - run 3
5 minutes brisk walk
25 minutes running
5 minutes warm down walk
Week 7 - 3 times a week
5 minutes brisk walk
25 minutes running
5 minutes warm down walk
Week 8 - 3 times per week
5 minutes brisk walk
28 minutes running
5 minutes warm down walk
Week 9
5 minutes brisk walking
30 minutes running
5 minutes warm down walk”
Jenzjam via Apple Podcasts ·
Great Britain ·
01/04/20
More reviews of NHS Couch to 5K
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“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...”Read full review »
kis66 via Apple Podcasts ·
Great Britain ·
02/18/11
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“My goal is to be more fit at 50 than I was at 40, and I am definitely on my way. ANYONE can do this program: young, old, fat, whatever. It is the first program I have ever felt was completely do-able.
Motivating music, "clean" lyrics, and that SWEET British accent on your own personal...”Read full review »
Momzi via Apple Podcasts ·
United States of America ·
07/03/12
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“What a great podcast, I love it, makes the run go so much easier & quicker. Can't believe it is free too!”Read full review »
Citygirl1980 via Apple Podcasts ·
Great Britain ·
06/02/11
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