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Couch to 5k programme!
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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