Nhs couch to 5k plan printable. In these times when nhs spending is at full stretch when the news is full of statins for all bariatric surgery for the obese and the fact that the incidence of dementia can be hugely reduced by regular exercise it is only right that the nhs publicises its own jewel in the crown the nhs couch to 5k running programme. The couch to 5 km in 9 weeks c25k running program. Day 1 run 1 min walk 2 min x8 repeat 8 times day 1 run 8 min walk 3 min x3 day 2 run 1 min walk 2 min x6 day 2 run 7 min walk 2 min x3 day 3 run 1 min walk 2 min x10 day 3 run 8 min walk 3 min x3. The couch to 5k plan states that you can run for time or run for distance.
In this post we show you how to start training for a marathon. Weve all heard of those couch to 5k programsbut a couch to marathon program. The plan is for absolute beginners and is designed to get you off the couch and gradually working you up to running 5k in just nine weeks. Week 2 week 6.
It is important to have a rest day between runs. Couch to 5k plan please note. When running for distance beginner runners often feel pressure to cover a certain distance in a certain time. If you follow it with a positive mindset you will no doubt succeed.
Your speed eventually improves. If you run fast enough then you will be running 5k in 30 minutes but not everyone manages to do this. 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. If you can go from sitting on the couch to running 30 minutes straight then that seems good enough to me.
Repeat day one repeat day one repeat day one run 20 min. As well as laura who features on the nhs couch to 5k podcasts you can also be coached by celebrities jo whiley sarah millican sanjeev kohli or michael johnson. This creates bad running habits that can lead to burnout injury and less enjoyment. Couch to 5k plan printable.
Couch to 5k audio running plan spread over nine weeks taking you from total beginner to running 5k or 30 minutes. Walk 5 min to cool down walk 5 min to cool down. Day 3 repeat day one repeat day one repeat day one repeat day one. 5 min brisk walk to warm up 5 min brisk walk.
The nhs choices website contains a 9 week couch to 5k training plan that is suitable for most people who are in good health.