Keen to start running but not sure how?

One way is to use the NHS Couch to 5K, which is a running program designed for beginners to gradually build up towards running 5 km without stopping.¹

However, if you just want to listen and be told what to do (e.g. when to walk or run), you can check out these podcast episodes: https://nz.radio.net/podcast/nhs-couch-to-5k.

 

Week 1

• Runs 1, 2 and 3: Warm up with brisk 5-min walk. Do 8 intervals comprising 1-min run with 1.5-min walk (8 x 2.5 min = 20 min of workout time)

 

Week 2

• Runs 1, 2 and 3: Warm up with brisk 5-min walk. Do 6 intervals comprising 1.5-min run with 2-min walk (6 x 3.5 min = 21 min of workout time).

 

Week 3

• Runs 1, 2 and 3: Warm up with brisk 5-min walk. Do 2 intervals comprising 1.5-min run,1.5-min walk, 3-min run, and 3-min walk (2 x 9 min = 18 min of workout time).

 

Week 4

• Runs 1, 2 and 3: Warm up with brisk 5-min walk. Do 3-min run, 1.5-min walk, 5-min run, 2.5-min walk, 3-min run, 1.5-min walk, and 5-min run (21.5 min of workout time).

 

Week 5

• Run 1: Warm up with brisk 5-min walk. Do 5-min run, 3-min walk, 5-min run, 3-min walk, and 5-min run (21 min of workout time).
• Run 2: Warm up with brisk 5-min walk. Do 8-min run, 5-min walk, and 8 min run (21 min of workout time).
• Run 3: Warm up with brisk 5-min walk. Do 20-min run with no walking (20 min of workout time).

 

Week 6

• Run 1: Warm up with brisk 5-min walk. Do 5-min run, 3-min walk, 8-min run, 3-min walk, and 5-min run (24 min of workout time).
• Run 2: Warm up with brisk 5-min walk. Do 10-min run, 3-min walk, and 10 min run (23 min of workout time).
• Run 3: Warm up with brisk 5-min walk. Do 25-min run with no walking (25 min of workout time).

 

Week 7

• Runs 1, 2 and 3: Warm up with brisk 5-min walk. Do 25-min run (25 min of workout time).

 

Week 8

• Runs 1, 2 and 3: Warm up with brisk 5-min walk. Do 28-min run (28 min of workout time).

 

Week 9

• Runs 1, 2 and 3: Warm up with brisk 5-min walk. Do 30-min run (30 min of workout time).

 

Notes:

• If you run at a pace of 6’00” (i.e. 6 min/km) or speed of 10 km/h, then you would run 5 km in 30 min.
• You can repeat any one of the weeks until you feel ready to progress.
• Rest days are important – at least 1 rest day between each run can reduce your risk of injury and help you run better.
• You can do strength training on your rest days to supplement your running.
• Some runners experience calf pain or sore shins – this is sometimes okay but sometimes not, so check with a trusted healthcare professional if you are unsure.

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References

1. https://www.nhs.uk/live-well/exercise/get-running-with-couch-to-5k/
2. Image source: https://commons.wikimedia.org/wiki/File:Running_Man_Kyle_Cassidy.jpg