Nine weeks · three runs a week

Couch to 5K programme

This is the NHS Couch to 5K plan we follow as a club. Run 1 is done together on Thursdays, then Runs 2 and 3 are completed independently before the next Thursday.

Run 1 · Thursday, with the club

5 min brisk walk warm-up, then 8 × (60 sec jog / 90 sec walk).

Runs 2 & 3 · On your own

Repeat the same session as Run 1 before next Thursday.

Coach’s tip: Jog slower than feels natural — you should be able to hold a conversation.

After Week 9

You’ve graduated!

After Week 9’s Thursday run, there are no more prescribed Runs 2 and 3. Keep running three times a week in a routine that works for you — and take a moment to celebrate finishing the programme. You did it.

View upcoming runs

Couch to 5K programme

1Week 12 run plans

Run 1 · Thursday, with the club

Runs 2 & 3 · On your own

2Week 26 × (90 sec jog / 2 min walk).

3Week 3Two rounds of (90 sec jog / 90 sec walk), then one round of (3 min jog / 3 min walk).

4Week 43 min jog, 90 sec walk, 5 min jog, 2.5 min walk, 3 min jog, 90 sec walk, 5 min jog.

5Week 53 run plans

6Week 63 run plans

7Week 725 minutes continuous jogging.

8Week 828 minutes continuous jogging.

9Week 930 minutes continuous running — roughly 5K for most people.

You’ve graduated!