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Join us on our Virtual Couch to 5K Programme!

Join Rick Wilson, the founder of Blackburn Couch to 5k, as he delivers a Lockdown version of the Couch to 5K Programme! Each film is complemented with lots of additional coaching, leadership and motivation for anybody seeking a lifelong lifestyle transformation.

How does it work?

Simply download the films (at the button below) to your smartphone and listen to Rick’s coaching and instructions.

C25K Download Page

The Couch to 5K Programme

Week one

Discussion Topic: Rick talks about exercise and weight loss

  • Begin with a brisk 5-minute walk, then alternate 60 seconds of running and 90 seconds of walking, for a total of 20 minutes. Finish with a 5-minute walk to warm down

Week two

Discussion Topic: Learn the benefits of having a really strong sense of purpose

  • Begin with a brisk 5-minute walk, then alternate 90 seconds of running with 2 minutes of walking, for a total of 20 minutes. Finish with a 5-minute walk to warm down

Week three

Discussion Topic: Expanding your comfort zone and optimal anxiety

  • Begin with a brisk 5-minute walk, then two repetitions of 90 seconds of running, 90 seconds of walking, 3 minutes of running, 3 minutes of walking. Finish with a 5-minute walk to warm down

Week four

Discussion Topic: Measuring success

  • Begin with a brisk 5-minute walk, then 3 minutes of running, 90 seconds of walking, 5 minutes of running, 2½ minutes of walking, 3 minutes of running, 90 seconds of walking, 5 minutes of running. Finish with a 5-minute walk to warm down

Week five

Discussion Topic: You can’t outrun a bad diet

  • There are three different workouts for this week. They are as follows:
    • Workout 1: a brisk 5-minute walk, then 5 minutes of running, 3 minutes of walking, 5 minutes of running, 3 minutes of walking, 5 minutes of running. Finish with a 5-minute walk to warm down
    • Workout 2: a brisk 5-minute walk, then 8 minutes of running, 5 minutes of walking, 8 minutes of running. Finish with a 5-minute walk to warm down
    • Workout 3: a brisk 5-minute walk, then 20 minutes of running, with no walking. Finish with a 5-minute walk to warm down

Week six

Discussion Topic: Staying injury free

  • There are three different workouts for this week. They are as follows:
    • Workout 1: a brisk 5-minute walk, then 5 minutes of running, 3 minutes of walking, 8 minutes of running, 3 minutes of walking, 5 minutes of running. Finish with a 5-minute walk to warm down
    • Workout 2: a brisk 5-minute walk, then 10 minutes of running, 3 minutes of walking, 10 minutes of running. Finish with a 5-minute walk to warm down
    • Workout 3: a brisk 5-minute walk, then 22 minutes of running with no walking. Finish with a 5-minute walk to warm down

Week seven

Discussion Topic: The perfect week

  • Begin with a brisk 5-minute walk, then 25 minutes running. Finish with a 5-minute walk to warm down

Week eight

Discussion Topic: What’s your next goal and is it a SMART one?

  • Begin with a brisk 5-minute walk, then 28 minutes of running. Finish with a 5-minute walk to warm down

Week nine

Discussion Topic: Self reflection and choices

  • Begin with a brisk 5-minute walk, then 30 minutes of running. Finish with a 5-minute walk to warm down

Tips on progression

  • The programme is designed for beginners to gradually build up their running ability to be able to run 5K without stopping.
  • The pace of the nine-week running plan has been tried and tested by millions of new runners, so you can trust the programme.
  • You can, however, repeat any one of the weeks until you feel physically ready to move on to the next session.
  • Structure is important for motivation, so try to allocate specific days in the week for your runs and stick to them.
  • Rest days are critical. A rest day in between each run will reduce your chance of injury and will also make you a stronger, better runner.
  • Resting allows your joints to recover from what is a high-impact exercise and your running muscles to repair and strengthen.