Couch to 5K will help you gradually work up towards running 5K in just 9 weeks.
Couch to 5K is a free running plan for absolute beginners.
Inspired by BBC Get Inspired the all new Couch to 5K app even lets you pick your favourite BBC voice to help you along the way!
Couch to 5K Taking up running can seem like a scary prospect, especially if you feel out of shape or unfit. NHS Couch to 5K will help you gradually work up towards running 5K in just 9 weeks.
Couch to 5K is a running plan for absolute beginners. 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.
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 builds in time and effort, so you’ll constantly be impressed with what you can do.