Couch to 5k

Are you wanting to start running on a daily basis but don’t know how to start? This blog will give you a week-by-week description of the 9-week set of Couch to 5K. Each week involves 3 runs. Couch to 5K is set up by the NHS so we can guarantee it is effective. It is recommended that you download the One You Couch to 5K app as it gives you a choice of coaches and helps you track your progress.

One You Couch to 5K – Apps on Google Play

Take a look below to find the 9 week plan!

Week 1

For your 3 runs in week 1. You will begin with a brisk 5-minute walk, then alternate 1 minute of running and 1-and-a-half minutes of walking, for a total of 20 minutes.

Week 2

For your 3 runs in week 2. You will begin with a brisk 5-minute walk, then alternate 1-and-a-half minutes of running with 2 minutes of walking, for a total of 20 minutes.

Week 3

For your 3 runs in week 3. You will begin with a brisk 5-minute walk, then 2 repetitions of 1-and-a-half minutes of running, 1-and-a-half minutes of walking, 3 minutes of running and 3 minutes of walking.

Week 4

For your 3 runs in week 4. You will begin with a brisk 5-minute walk, then 3 minutes of running, 1-and-a-half minutes of walking, 5 minutes of running, 2-and-a-half minutes of walking, 3 minutes of running, 1-and-a-half minutes of walking and 5 minutes of running.

Week 5

There are 3 different runs this week:

Run 1: a brisk 5-minute walk, then 5 minutes of running, 3 minutes of walking, 5 minutes of running, 3 minutes of walking and 5 minutes of running.

Run 2: a brisk 5-minute walk, then 8 minutes of running, 5 minutes of walking and 8 minutes of running.

Run 3: a brisk 5-minute walk, then 20 minutes of running, with no walking.

Week 6

There are 3 different runs this week:

Run 1: a brisk 5-minute walk, then 5 minutes of running, 3 minutes of walking, 8 minutes of running, 3 minutes of walking and 5 minutes of running.

Run 2: a brisk 5-minute walk, then 10 minutes of running, 3 minutes of walking and 10 minutes of running.

Run 3: a brisk 5-minute walk, then 25 minutes of running with no walking.

Week 7

For your 3 runs in week 7. You will begin with a brisk 5-minute walk, then 25 minutes of running.

Week 8

For your 3 runs in week 8. You will begin with a brisk 5-minute walk, then 28 minutes of running.

Week 9

For your 3 runs in week 9. You will begin with a brisk 5-minute walk, then 30 minutes of running.

Man and woman running. Concept illustration for healthy lifestyle ...

The programme is designed for beginners to gradually build up their running ability so they can eventually run 5km without stopping. Structure is important for motivation, so try to allocate specific days of the week for your runs and stick to them.

Can You Solve This "Week" Riddle - Heads Up by Boys' Life

It is important to have rest days. Having one between each week’s runs will reduce your chance of injury and also make you a stronger, better runner as it allows your joints to recover. Aches and pains may also come from the plan so make sure you always do a 5 minute warm up. 

Hope you have fun trying this running plan out!