Couch to 5k

Couch to 5k is designed for beginners to gradually build up from little or no running to be able to run a 5k in 10 weeks.  

Due to current restrictions we are not able to deliver this session in person but you can still follow the plan below and start your couch to 5k journey today!

To keep up to date on when programmes will be up and running again please follow our social media accounts.

WEEK 1
Begin with a brisk five-minute walk, then alternate 60 seconds of running and 90 seconds of walking, for a total of 20 minutes.

WEEK 2
Begin with a brisk five-minute walk, then alternate 90 seconds of running with two minutes of walking, for a total of 20 minutes.

WEEK 3
Begin with a brisk five-minute walk, then two repetitions of 90 seconds of running, 90 seconds of walking, three minutes of running and three minutes of walking.

WEEK 4
Begin with a brisk five-minute walk, then three minutes of running, 90 seconds of walking, five minutes of running, two-and a half minutes of walking, three minutes of running, 90 seconds of walking and five minutes of running.

WEEK 5
Workout one: a brisk five-minute walk, then five minutes of running, three minutes of walking, five minutes of running, three minutes of walking and five minutes of running.

Workout two: a brisk five-minute walk, then eight minutes of running, five minutes of walking and eight minutes of running.

Workout three: a brisk five-minute walk, then 20 minutes of running, with no walking.

WEEK 6
Workout one: a brisk five-minute walk, then five minutes of running, three minutes of walking, eight minutes of running, three minutes of walking and five minutes of running.

Workout two: a brisk five-minute walk, then 10 minutes of running, three minutes of walking and 10 minutes of running.

Workout three: a brisk five-minute walk, then 25 minutes of running with no walking.

WEEK 7
Begin with a brisk five-minute walk, then 25 minutes running.

WEEK 8
Begin with a brisk five-minute walk, then 28 minutes of running.

WEEK 9
Begin with a brisk five-minute walk, then 30 minutes of running.

WEEK 10
Begin with a brisk five-minute walk, then take part in a Parkrun 5K.

 


Last Updated on Tuesday, August 31, 2021

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