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12 week weight loss guide

Couch to 5K

A running plan for beginners couch-to-5k

This is an audio running plan designed to get complete beginners from couch potato to running 5K (or 30 minutes) in nine weeks. Simply download the podcasts and off you go!

It is:

  • Achievable: starting with a mix of running and walking and building up slowly.
  • Free: all you need is a decent pair of trainers and an MP3 player.
  • Easy: a motivating ‘personal trainer’ tells you exactly when to stop and start.

The plan sets three runs per week with a day of rest in between.

Download Podcasts

To download all these Podcasts from I Tunes click on the link below:

Download podcasts from I Tunes

Week 1

For the runs in Week 1, you will begin with a brisk 5-minute warm-up walk, then you will alternate 60 seconds of running, with 90 seconds of walking, for a total of 20 minutes.

Download Week 1 Podcast

Week 2

For the runs in Week 2, you will begin with a brisk 5-minute warm-up walk then you will alternate 90 seconds of running, with 2 minutes of walking, for a total of 20 minutes.

Download Week 2 Podcast

Week 3

For the runs in Week 3, you will begin with brisk 5-minute warm-up walk followed by 2 repetitions of the following; 90 seconds of running, 90 seconds of walking, 3 minutes of running, 3 minutes of walking.

Download Week 3 Podcast

Week 4

For the runs in Week 4, you will begin with a brisk 5-minute warm-up walk then 3 minutes of running, 90 seconds walking, 5 minutes running, 2 ½ minutes walking, 3 minutes running, 90 seconds walking, 5 minutes running.

Download Week 4 Podcast

Week 5

There are three different workouts for this week. They are as follows:

  • Run 1: brisk 5-minute warm-up walk, then 5 minutes running, 3 minutes walking, 5 minutes running, 3 minutes walking, 5 minutes running.
  • Run 2: brisk 5-minute warm-up walk, then 8 minutes running, 5 minutes walking, 8 minutes running.
  • Run 3: brisk 5-minute warm-up walk, then 20 minutes running, with no walking.

Download Week 5 Podcast – Run 1
Download Week 5 Podcast – Run 2
Download Week 5 Podcast – Run 3

Week 6

As with Week 5, there are three different runs for this week.

  • Run 1: brisk 5-minute warm-up walk, then 5 minutes running, 3 minutes walking, 8 minutes running, 3 minutes walking, 5 minutes running.
  • Run 2: brisk 5-minute warm-up walk, then 10 minutes running, 3 minutes walking, 10 minutes running
  • Run 3: brisk 5-minute warm-up walk, then 25 minutes with no walking.

Download Week 6 Podcast – Run 1
Download Week 6 Podcast – Run 2
Download Week 6 Podcast – Run 3

Week 7

For the runs in Week 7, you will begin with a brisk 5-minute warm-up walk then 25 minutes of running.

From now on, the plan gets you used to running for solid blocks of time, without the distraction of walking intervals.

Download Week 7 Podcast

Week 8

For the runs in Week 8, you will begin with a brisk 5-minute warm-up walk then 28 minutes of running.

By now, you should be getting comfortable with the longer runs but you still need to concentrate on completing the 28 minutes without going too fast.

Download Week 8 Podcast

Week 9

For the runs in Week 9, you will begin with a brisk 5-minute warm-up walk then 30 minutes of running.

You’ve nearly reached the end of your programme and you’ve made some great progress. This is the week when you can reach your goal. Well done!

Download Week 9 Podcast

Couch to 5K +

Running podcasts for graduates of Couch to 5k 5kplus

audiofuel

Take your running to the next level with these podcasts designed for graduates of the Couch to 5K programme.

Each podcast provides a structured run with music and coaching to develop your running technique, speed and stamina.

The 5K+ podcasts were produced with sports music experts AudioFuel, who specialise in making music to run to.

Download Podcasts

To download all these Podcasts from I Tunes click on the link below:

Download Podcasts from I Tunes

Stepping Stone

A 30-minute continuous run designed for recent Couch to 5K graduates.

Download Steeping Stones Podcast

Podcast minus the intro

Download Week Stepping Stones Podcast

Speed

A 16-minute run alternating fast and slow sections designed to improve your speed.

Download Speed Podcast

Podcast minus the intro

Download Speed Podcast – No Intro

Stamina

A 35-minute run with music to keep you running at a faster pace for longer.

Download Stamina Podcast

Podcast minus the intro

Download Stamina Podcast – No Intro


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