Couch-to-5k running plan download

If you have a smartphone you can download the Couch to 5K training programme to your phone or alternatively download the plan as a PDF document. Follow the links below:. Android App. If you would like to keep manual diary of your Couch to 5K progress then you can download the following tracking sheet:.

Providing a helping hand or voice are 4 trainers to choose from:. For your three runs in week one, you will begin with a brisk five-minute walk, then alternate one minute of running and one-and-a-half minutes of walking, for a total of 20 minutes.

For your three runs in week two, you will begin with a brisk five-minute walk, then alternate one-and-a-half minutes of running with two minutes of walking, for a total of 20 minutes.

For your three runs in week three, you will begin with a brisk five-minute walk, then two repetitions of one-and-a-half minutes of running, one-and-a-half minutes of walking, three minutes of running and three minutes of walking. For your three runs in week four, you will begin with a brisk five-minute walk, then three minutes of running, one-and-a-half minutes of walking, five minutes of running, two-and-a-half minutes of walking, three minutes of running, one-and-a-half minutes of walking and five minutes of running.

Run 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. Run two: a brisk five-minute walk, then eight minutes of running, five minutes of walking and eight minutes of running. Video Audio icon An illustration of an audio speaker.

Audio Software icon An illustration of a 3. Software Images icon An illustration of two photographs. Images Donate icon An illustration of a heart shape Donate Ellipses icon An illustration of text ellipses. Media Type Media Type. Year Year. Collection Collection. The app in partnership with the BBC features a selection of great trainers to guide and support and motivate you at every step of the way, telling you when to run and when to walk, from comedians Sarah Millican and Sanjeev Kohli, presenter Jo Whiley, and our very own Laura, who have now helped millions of people like you start their own running journeys.

This is a great app, if you bring a bit of intelligent decision-making to the table. Was 46 and nearly 21stone, started using the app. Kept progressing with the app until now, I can run for 30 mins without too much trouble, and am well-under 19 stone. A way to go, but a good start. As the app says, should repeat weeks if you feel you need the intelligent decision-making part.

Started on some of the weeks for a good weeks until it became fairly easy before moving on. Yes, completing the app too much longer than 9 week, but too me more than 9 weeks to get so out of shape, so fine if takes me more than that to be able to run for 5k.

The coaches do intervene at critical points, otherwise they leave you alone to get on with your run, which I think is great. Definitely the best app for beginners.

After having 2 kids and juggling everything life has to throw at me - I was firmly at the back of the line for time. Feeling bad about my weight and lifestyle I needed a change.

Enter c25k The way the runs are designed is pure genius, no matter how tough it gets you can get though them as the relief of a walk is only around the corner. I feel happier, healthier and stronger than I have in a long time. My husband has also started so we have something new to talk about. I tried again a day later and persevered.

I was determined to do it and now I can smash out 30 minutes with no problem. I have shed weight and become a happier person with more energy as well as appreciating the outdoors and exploring so much more. My coach was Jo and she was awesome. If you are considering getting this app seriously do NHS Couch to 5K will help you gradually work up towards running 5km in just 9 weeks. What is Couch to 5K? How does Couch to 5K work?

Probably the biggest challenge a new runner faces is not knowing how or where to start. Who is Couch to 5K for? What are the benefits? Download NHS Couch to 5K The podcasts feature a narrator, Laura, who guides you through the session, explaining when you need to run and when it's time to walk.

How do I get started?