Couch to 5k programme!


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Every month we are encouraging people to join our new monthly challenges! They are fun, hard and will give you a goal to focus on throughout month.

It is getting colder but that doesn't mean we should be hiding inside - We are encouraging people to get out, get some fresh air and join our couch to 5k! 

This is a 8 week plan for beginners. Be sensible and safe, if the running gets to much slow your rate down to a power walk. We suggest you to spread the sessions out throughout the week and have a rest day between each session. 

Week Session 1 Session 2  Session 3
Week 1 Run 30 seconds, walk 30 seconds - Repeat 15 times Run/Walk 10 min Walk 5 km
Week 2 Run 45 seconds, walk 45 seconds - Repeat 12 times  Run/Walk 15 min Walk 5 km
Week 3 Run 60 seconds, walk 60 seconds - Repeat 10 times  Run/Walk 20 min Walk 5 km
Week 4 Run 90 seconds, walk 90 seconds - Repeat 8 times  Run/Walk 25 min Run 1 km, walk 4 km
Week 5 Run 2 minutes, walk 2 minutes - Repeat 6 times  Run/Walk 30 min Run 2 km, walk 3 km
Week 6 Run 3 minutes, walk 2 minutes - Repeat 5 times  Run/Walk 35 min Run 3 km, Walk 2 km
Week 7 Run 5 minutes, walk 2 minutes - Repeat 4 times  Run/Walk 40 min Run 4 km, walk 1 km
Week 8 Run 10 minutes, walk 60 seconds - Repeat 3 times  Run/Walk 45 min RUN 5K! 


Good luck and let us know how you get on in the comments or on social media!  

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