Couch to 5K

Blackburn Couch to 5K Delivers the 9 Week NHS Couch to 5k Plan

The plan to be delivered from may to july 2021 is based on 2 x sessions each week

In it’s simplest terms we are using day two and day three of the traditional couch to 5K plan – this means that run leaders can still use their apps as timers.

Tip! Encourage participants to supplement this with one brisk walk of 60 minutes duration each week.

Week one

  • 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

  • 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

  • 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

  • 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

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

Week six

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

Week seven

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

Week eight

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

Week nine

  • 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 thousands 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 str

Tips on progression

  • The programme is designed for beginners to gradually build up their running ability to be able to run 5K without stopping.
  • 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.

Blackburn Couch to 5K Delivers the 9 Week NHS Couch to 5k Plan

Week one

  • 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

  • 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

  • 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

  • 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

  • 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

  • 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

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

Week eight

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

Week nine

  • 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 thousands 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.