Couch to 5k

[Image Description: A man's legs in running trainers running along a pavement with water visible through a fence behind.]

Fancy a challenge to kick start the new year?

A couch to 5k is the perfect programme for those of you with no running experience or who want to improve their running time. Follow our steps below to train for your couch to 5k, and how you can make your steps matter and help raise vital funds.

The great thing about a couch to 5k is that it can be done anywhere, why not run around your local park, your neighbourhood, you can organise to run alongside friends and family, or even on the treadmill.

Often people set new years resolutions and feel defeated if they do not complete them. Couch to 5K works because it starts with a mix of running and walking to gradually build up your fitness and stamina to achieve your first 5k run successfully.

Training Programme

See below a training programme to help you with your progress! It is best to start running 3 days per week to keep up consistency, however you can reduce and extend the weeks if you need to fit around your schedule.

Make sure to have rest days in between runs to allow your muscles to recover.

Week 1

Monday - Run 1 minute. Walk 1 minute. Repeat 10 times.

Wednesday - Run 1 minute. Walk 1 minute. Repeat 10 times.

Saturday - Run 1 minute. Walk 1 minute. Repeat 10 times.

Week 2

Monday - Run 2 minutes. Walk 2 minutes. Repeat 6 times.

Wednesday - Run 2 minutes. Walk 2 minutes. Repeat 6 times.

Saturday - Run 2 minutes. Walk 2 minutes. Repeat 6 times.

Week 3

Monday - Run 3 minutes. Walk 2 minutes. Repeat 5 times.

Wednesday - Run 3 minutes. Walk 2 minutes. Repeat 5 times.

Saturday - Run 3 minutes. Walk 2 minutes. Repeat 5 times.

Week 4

Monday - Run 5 minutes. Walk 3 minutes. Repeat 3 times.

Wednesday - Run 5 minutes. Walk 3 minutes. Repeat 3 times.

Saturday - Run 5 minutes. Walk 3 minutes. Repeat 3 times.

Week 5

Monday - Run 8 minutes. Walk 3 minutes. Repeat 2 times.

Wednesday - Run 8 minutes. Walk 3 minutes. Repeat 2 times.

Saturday - Run 8 minutes. Walk 3 minutes. Repeat 2 times.

Week 6

Monday - Run 10 minutes. Walk 3 minutes. Repeat 2 times.

Wednesday - Run 10 minutes. Walk 3 minutes. Repeat 2 times.

Saturday - Run 10 minutes. Walk 3 minutes. Repeat 2 times.

Week 7

Monday - Run 12 minutes. Walk 2 minutes. Repeat 2 times.

Wednesday - Run 12 minutes. Walk 2 minutes. Repeat 2 times.

Saturday - Run 20 minutes.

Week 8

Monday - Run 20 minutes.

Wednesday - Run 20 minutes.

Saturday - Run 25 minutes.

Week 9

Monday - Run 25 minutes.

Wednesday - Run 25 minutes.

Saturday - Run 30 minutes.

Week 10

Monday - Run 30 minutes.

Wednesday - Run 30 minutes.

Saturday - 5K Race! GOOD LUCK!

Wondering how you raise donations by doing a couch to 5k?

Why not create a fundraising page via JustGiving and ask your friends, family and colleagues to donate? You can also make fun competitions and get people to donate to guess your best running time, or they can donate to sponsor each run you go on.

Click here to set up a JustGiving page.

Download The Free NHS Coach To 5k App

This app can help you with your training and ensure you stay on schedule.

Click here to find out more.

Click here to return to 'Running Events'.

Click here to return to the 'Take On A Challenge' section.

Click here to return to the 'Fundraise' section.

Click here to return to the 'I want to' section.

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