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!
Like | Follow | Subscribe!
Whey Protein Concentrate - Grass Fed
Whey Protein Concentrate - Grass Fed Our whey protein concentrate is regarded one of the highest quality protein powders on the market. Our grass fed whey protein is premium quality with no added fillers. Whey Protein has the highest Biological Value...
from £17.49
Pea Protein Isolate
What is Pea Protein? Peak Supps Pea Protein isolate is a perfect source of protein for vegans and vegetarians looking to add protein to their diet. Preserving and building muscle can be a common issue for vegetarians and vegans,...
from £1.99
Collagen Protein Powder Hydrolysed
What is Hydrolysed Collagen Protein Powder Peak Supps hydrolysed collagen peptide protein powder is highly potent and sourced from bovine, resulting in an impressive 90% protein content. It is fairly neutral in appearance and taste and can be taken with...
from £3.49
iBCAA Powder 2:1:1 (Instant BCAA) Vegan
What is iBCAA Powder? Instant Branched Chain Amino Acids (iBCAA) are an instant form of BCAAs. IBCAA’s dissolve faster than standard BCAA powder as they are far more water soluble. IBCAA’s are undoubtedly a favourite sports nutrition supplement. Our BCAAS are of...
£6.49
from £5.99
Essential Amino Acids (EAA) Powder - Vegan
What is Essential Amino Acids (EAA) Powder? Peak Supps Essential Amino Acids (EAA) powder blend consists of 9 amino acids. EAA cannot be produced or created by the body. They need to be sourced through diet or supplements. For this reason,...
from £5.49
Marine (Fish) Collagen Protein Powder - Hydrolysed Peptides Type 1
What is Marine Collagen Powder - Hydrolysed Peptides Type 1? Peak Supps Marine collagen protein powder is highly potent source of Collagen in an unflavoured powder. It has an impressive 90% protein content which contributes to the growth and maintenance of...
from £3.99
Whey Protein Isolate 90%
Whey Protein Isolate 90% Peak Supps Whey Protein Isolate (WPI) 90% is produced via proprietary filtration process that concentrates whey proteins in a highly purified form. It is extremely popular choice for athletes, bodybuilders and other fitness enthusiasts due to...
from £2.49
Peak 82 Grass-Fed Whey Protein - Unflavoured
What is Peak 82 Grass-Fed Whey Protein? Pure Whey Concentrate is an "instant" whey protein sourced from cheese and has a high biological value and is a spray dried powder. It’s an ideal ingredient for dietetic preparations thanks to its...
from £5.95
