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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