Feeling inspired after watching the Great North Run?

Get running with Couch to 5K.

Taking up running can seem scary, but using an app like Couch to 5K can help you work up towards running 5km in 9 weeks!

What is Couch to 5K?

It's a running plan for beginners, and was developed by a runner who wanted to help his 50 year old mam start running.

How does Couch to 5K work?

When trying a new exercise, we often overdo it, and it leaves us feeling defeated. Couch to 5K works by starting with a mixture of walking and running to help build up your stamina and fitness.

Each week is slightly more challenging, but all scheduled sessions are realistic, meaning the challenging sessions are still achievable. The plan involved 3 runs a week, meaning it's suitable for even those who have a busy lifestyle. 

Couch to 5K can be completed in 9 weeks, or longer if you want to go at your own pace. If you find one week particularly hard, you can repeat the week until you feel ready to move forward.

Who is Couch to 5K for?

Couch to 5K is for everyone; whether you're new to running or looking to get more active. It's a free and simple way of getting fitter and healthier. 

How do I get started?

1. Download the Couch to 5K app. (Get running with Couch to 5K - NHS (www.nhs.uk))

2. Decide when you want to start and plan when you'll do your 3 sessions every week - work out how to fit it into your daily routine. 

3. Plan your route - planning your route in advance is helpful as it means you can concentrate on running. Some people prefer to stay local and close to home, whereas others like to make the most of coastal routes and green spaces. 

4. Be prepared - the great thing about running is that you need little equipment - just a suitable pair of running shoes that'll be comfortable for you. 

   
   

If you have any health concerns about beginning an exercise plan like Couch to 5K, speak with your GP to discuss it with them first.