Often when trying to get into exercise, we can overdo it, feel defeated and give up when we're just getting started.Ĭouch to 5K works because it starts with a mix of running and walking to gradually build up your fitness and stamina. Probably the biggest challenge a new runner faces is not knowing how or where to start.

The plan involves 3 runs a week, with a day of rest in between, and a different schedule for each of the 9 weeks. It was developed by a new runner, Josh Clark, who wanted to help his 50-something mum get off the couch and start running, too.

What is Couch to 5K?Ĭouch to 5K is a running plan for absolute beginners. NHS Couch to 5K will help you gradually work up towards running 5km in just 9 weeks. Taking up running can seem like a scary prospect, especially if you feel out of shape or unfit. Image was incorporated into the webpage during the subscription term and can be used indefinitely in the same page - subject to thinkstock subscription rules.More info is at the bottom of this page regarding ThinkStock licensing: Vlada_maestro / Thinkstock The stock library no longer exists.

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