THE PLAN
Run 1 minute, walk 90 seconds
Week 1 of Couch to 5K is 8 one-minute runs with walking breaks between, plus a 5-minute walk either side. Each week asks a little more.
Pick a weekWHAT THE NHS PLAN SAYS
Your first 5K,
one minute at a time.
Nobody starts by running 5K.
Pick a week
9 WEEKSthree runs a week
The NHS Couch to 5K plan begins with 1-minute runs and walking breaks, three times a week. Nine weeks later the goal is 30 minutes without stopping, at whatever speed suits you.
At a glance
- Run, walk, repeat
- Time, not speed
- Rest between runs
- Slow and steady gets you there
9 weeks
From no running to 5km
The NHS says its plan takes you from no running to 5km in 9 weeks, with three runs a week and rest days in between. It also says you can take longer.
COUCH TO 5K · NHS
13 runners
Runners at the first event
parkrun began in 2004 when 13 runners met in Bushy Park, Teddington. parkrun now says over half a million runners take part, in countries around the world.
THE FIRST PARKRUN · 2004
TWO NUMBERS WORTH KNOWING
Small starts
go a long way.
One figure from the NHS plan,
one from the very first parkrun.
The Faculty of Public Health records that the first Bushy Park event had 13 runners and five volunteers, and that it stayed a single event for two years.
A QUICK WEEK CHECK
What does
each week ask?
Pick a week of the NHS Couch to 5K plan to see what one run looks like. The bar shows how much of the session is spent running.
Every run starts with a 5-minute warm-up walk and ends with a 5-minute cool-down walk. This is general information, not personal medical advice.
THE SHORT ANSWER
Start small,
build slowly.
The plan does the building for you.
Your job is to turn up three times a week.
PACE
Focus on time, not speed
The plan says to keep a steady, comfortable pace and to slow down or walk if you need to. Repeating a week is fine.
How to pace it
PARKRUN
A free, timed 5K
parkrun is a weekly 5km event on Saturday mornings. Walking is welcome, and a volunteer Tail Walker supports the walkers.
What to expect
FOUR HABITS FROM THE PLAN
Steady,
not speedy.
None of these needs a stopwatch or a fitness tracker. They come straight from the NHS plan and its activity guidance.
Walk first
Every Couch to 5K run starts with a brisk 5-minute walk and ends with a 5-minute walk to cool down.
Use the talk test
The NHS says moderate effort means you can still talk but not sing. If you cannot say more than a few words, you are working hard.
Rest between runs
The plan has a rest day between each run and says rest matters as much as the runs themselves.
Repeat a week if you need to
If a run feels too much, the plan says it is fine to repeat that run or that week before moving on.
YOUR FIRST PARKRUN
Timed,
but not a race.
parkrun is a free, weekly 5km event held on Saturday mornings in parks, run by volunteers. You register once and can then go to any event. Walkers are welcome and are supported by a volunteer Tail Walker.
Its founder describes it as a timed 5k event for walkers, runners, volunteers or spectators. There are also 2km junior events on Sundays.
Questions
Questions people ask
How long does Couch to 5K take?
The NHS plan is designed to take 9 weeks, with three runs a week. The NHS says you can take longer, and that it is fine to repeat a run or a week if you do not feel ready.
How fast should I run?
The plan says to focus on time rather than speed and to keep a steady, comfortable pace. Slow down or take a walking break whenever you need one.
Do I need to warm up?
Each Couch to 5K run starts with a 5-minute walk and ends with a 5-minute cool-down walk. The NHS warm-up routine takes at least 6 minutes and includes marching on the spot and knee lifts.
Can I walk at parkrun?
Yes. parkrun says walking is accepted and speed does not matter. Walkers are supported by a volunteer Tail Walker.
Should I see a GP before starting?
The NHS says that if you are worried about your health before starting an exercise plan, book a GP appointment and talk it through first. Stop if something does not feel right.
Sources
Where the facts come from
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