Couch to 5K is a simple, free running plan for absolute beginners. It’s perfect if you want to get moving but don’t know where to start. The plan has you running 3 times a week, with rest days in between and a fresh schedule to follow each week. By the end, you’ll be running 5K with confidence, no matter your starting fitness level or when you last exercised.
With a trainer guiding you through your headphones, you’ll start with a mix of running and walking to ease you in. You can still play your favourite music in the background as you go. In the first week, you’ll start with 1 minute runs, followed by a 1 minute 30 second walk, going at a pace that feels right for you. Each week you’ll run a little more. As the weeks go on, you’ll build up your stamina and confidence and by the end you’ll be running for 30 minutes without stopping. You can complete the program in 9 weeks or longer, depending on what works best for you.
Go to: Get running with Couch to 5K – Better Health – NHS to get started