For the runs in Week 1, you will begin with a brisk 5-minute warm-up walk, then you will alternate 60 seconds of running, with 90 seconds of walking, for a total of 20 minutes.
For tips on what to wear, running technique and staying motivated visit NHS Choices Couch to 5k section at http://www.nhs.uk/Livewell/c25k/Pages/couch-to-5k.aspx and ask for advice and share tips on the forum at http://talk.nhs.uk/forums/67<img src="http://feeds.feedburner.com/~r/nhscouchto5k/~4/tTEkUA7Hx_I" height="1" width="1" alt=""/>

Couch to 5K - Week 1

Couch to 5k is a running plan designed to get complete beginners from being a couch potato to running 5k (or 30 minutes) in nine weeks. It is: - Achievable - starting with a mix of running and walking and building up slowly - Virtually free - all you need

<description>For the runs in Week 1, you will begin with a brisk 5-minute warm-up walk, then you will alternate 60 seconds of running, with 90 seconds of walking, for a total of 20 minutes.
For tips on what to wear, running technique and staying motivated visit NHS Choices Couch to 5k section at http://www.nhs.uk/Livewell/c25k/Pages/couch-to-5k.aspx and ask for advice and share tips on the forum at http://talk.nhs.uk/forums/67</description>

<description>For the runs in 
Week 2, you will begin with a brisk 5-minute warm-up walk then you will 
alternate 90 seconds of running, with 2 minutes of walking, for a total of 20 
minutes.
For tips on what to wear, running technique and staying motivated visit NHS Choices Couch to 5k section at http://www.nhs.uk/Livewell/c25k/Pages/couch-to-5k.aspx and ask for advice and share tips on the forum at http://couchto5k.healthunlocked.com/</description>

Couch to 5K - Week 2

For the runs in 
Week 2, you will begin with a brisk 5-minute warm-up walk then you will 
alternate 90 seconds of running, with 2 minutes of walking, for a total of 20 
minutes.
For tips on what to wear, running technique and staying motivated visit NHS Choices Couch to 5k section at http://www.nhs.uk/Livewell/c25k/Pages/couch-to-5k.aspx and ask for advice and share tips on the forum at http://couchto5k.healthunlocked.com/<img src="http://feeds.feedburner.com/~r/nhscouchto5k/~4/W2mYY8CeTM4" height="1" width="1" alt=""/>

For the runs in Week 3, you will begin with brisk 5-minute warm-up walk followed by 2 repetitions of the following; 90 seconds of running, 90 seconds of walking, 3 minutes of running, 3 minutes of walking.

For tips on what to wear, running technique and staying motivated visit NHS Choices Couch to 5k section at http://www.nhs.uk/Livewell/c25k/Pages/couch-to-5k.aspx and ask for advice and share tips on the forum at http://couchto5k.healthunlocked.com/<img src="http://feeds.feedburner.com/~r/nhscouchto5k/~4/MUTlK7kwCU0" height="1" width="1" alt=""/>

Couch to 5K - Week 3

Couch to 5k is a running plan designed to get complete beginners from being a couch potato to running 5k (or 30 minutes) in nine weeks.

NHS Couch to 5K

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