Many people have heard of the tried and tested Couch to 5K learn to run programme. Beginners gradually build up their running ability to enable them to run 5km without stopping in around 30 minutes.
Each Couch to 5K week involves three runs (with at least one rest day in between). A qualified run leader will lead two of the runs on the Monday and Wednesday club nights. The third night will be done as ‘homework’ to be arranged via the WhatsApp group. There are 9 weeks in total.
Members can arrange the ‘homework’ session with the help of the WhatsApp group. This has been a great motivational tool and ensures members always have someone to run with. Paul Smith can add members to the WhatsApp group.
Note:- The programme is a free service.
Couch to 5k week programme –
Week 1
For your 3 Couch to 5K runs in week 1, you will begin with a brisk 5-minute walk. After this, you will 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. After this, you will 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.
https://www.nhs.uk/live-well/exercise/couch-to-5k-week-by-week/
