Thinking about exercise can be a bit bewildering, especially if you’ve never even trotted further than the corner shop.
Couch to 5k is designed to get you off your couch, on your feet and out the door with no new equipment – just you, your trainers and your headphones.
Working from just a walk around the block, the programme slowly builds in segments of jogging and then running, minute by minute, until after 9 weeks you are running consistently and eventually for 5 kilometres straight – the ‘5k’ of the title.
If my description sounds unnerving, don’t let it scare you – the three sessions a week are well tailored, increasing almost imperceptibly.
Best of all, it’s cheap or even free. The NHS has funded a podcast, or series of audio files that can be downloaded and used on any media player. It includes instructions and a timed track that bleeps and bloops at you to tell you when to change your pace. There are also smartphone apps that do the same, which have the benefit that you can listen to your own music in the background.
Even if you’ve never attempted any form of exercise since PE at school, Couch to 5K will have you running – properly – in just over 2 months.
- Run 5K – iOS (iPhone/iPod app)
- RunDouble C25K – Android (Android phone app)
- NHS Choices | Get running with Couch to 5K