Couch to 5k programme!

0 comments

couch to 5k, nhs couch to 5k, training plan, couch to 5k before and after, couch to 5k app, couch to 5k reviews, couch to 5k schedule, couch to 5k plan, printable couch to 5k tips,

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!

Leave a comment

All blog comments are checked prior to publishing
The cookie settings on this website are set to 'allow all cookies' to give you the very best experience. Please click Accept Cookies to continue to use the site.
You have successfully subscribed!
ico-collapse
0
Recently Viewed
ic-cross-line-top
Top
ic-expand
ic-cross-line-top