An introduction to Couch to 5k

An introduction to Couch to 5k

When you’re new to running, getting started can be scary – but that’s where Couch to 5k comes in.

Just as the name suggests, it’s designed for those who’ve been spending too much time on their sofa.

You don’t need to be fit or active; all you need is a pair of running shoes and the motivation to get moving!

Want to know more? Here’s our introduction to running with Couch to 5k...

How does Couch to 5k work?

Couch to 5k is a nine-week programme that gradually builds in intensity, taking you from a standing start to running for a solid 30 minutes in the space of just 10 weeks.

If that sounds a little intimidating or unrealistic, trust us – you’ll be able to do it. What seems impossible in week one quickly becomes more achievable as you grow your confidence and stamina by running for increasing lengths of time.

Each week you will do three separate runs of the same level of challenge, before moving onto the next stage. Here’s how it breaks down…

Week 1: 5 minute walk to warm up, 60 seconds running, 90 seconds walking, alternating for 20 minutes.

Week 2: 5 minute walk to warm up, 90 seconds walking, 2 minutes running, alternating for 20 minutes.

Week 3: 5 minute walk to warm up, 90 seconds running, 90 seconds walking, 3 minutes running, 3 minutes walking (x2).

Week 4: 5 minute walk to warm up, 3 minutes running, 90 seconds walking, 5 minutes running, 2.5 minutes walking, 3 minutes running, 90 seconds walking, 5 minutes running.

Week 5: Run 1: 5 minute walk to warm up, 5 minutes running, 3 minutes walking, 5 minutes running, 3 minutes walking, 5 minutes running; Run 2: 5 minute walk to warm up, 8 minutes running, 5 minutes walking, 8 minutes running; Run 3: 5 minute walk to warm up, 20 minutes running, with no walking.

Week 6: Run 1: 5 minute walk to warm up, 5 minutes running, 3 minutes walking, 8 minutes running, 3 minutes walking, 5 minutes running; Run 2: 5 minute walk to warm up, 10 minutes running, 3 minutes walking, 10 minutes running; Run 3: 5 minute walk to warm up, 25 minutes with no walking.

Week 7: 5 minute walk to warm up, 25 minutes of running.

Week 8: 5 minute walk to warm up, 28 minutes of running.

Week 9: 5 minute walk to warm up, 30 minutes of running. 

How do I get started?

First, you’ll need comfortable clothing and running shoes. You don’t need expensive trainers, but make sure the ones you choose are designed for running rather than, say, tennis – with suitable support (if you’re buying new, ask a sales assistant for advice).

Clothing-wise, choose comfort over style and, if you plan to run outdoors, be sure to dress for the weather. Likely to be running when it’s dark? Wear reflective gear so you’re visible. (You can also read our ‘9 top tips for running safely in the dark’.)

Next, download the free NHS & BBC Couch to 5k app or one of any number of free Couch to 5k podcasts that mix high-energy music with tips and encouragement from a virtual ‘coach’. All these options follow the nine-week programme and let you know exactly when you need to be walking or running.

Then, make your plan! Pick three days a week when you can fit a run into your schedule. Be sure to leave a rest day between runs so your muscles and joints have time to recover, because the last thing you want is an injury to stop you in your tracks.

After that, it’s time to put one foot in front of the other and begin your running journey! Give your best, keep an open mind and try to enjoy it. You’ll honestly be surprised by what you can accomplish. 

Couch to 5k with Be Well

Some people were born to run alone, but many find it easier and more fun as part of a group.

At Be Well we have regular 10-week blocks of Couch to 5k runs that mirror the standard Couch to 5k programme, starting small and then gradually building up to run the full distance.

The really great thing about these runs is that you’re surrounded by people in the same boat as you; you’ll all start as beginners and be able to encourage each other as you progress.

So why not make a weekly Be Well Couch to 5k run one of your three runs for the week? You’ll discover a welcoming community of like-minded people and, if nothing else, it’ll give your routine some variety and help keep things interesting.

Keep an eye on our running timetable for dates and venues of our Couch to 5k runs.

To find out more about Be Well and stay up to date with all things health and wellbeing across Wigan Borough, make sure to follow us on Facebook (external link), Instagram (external link) and X (external link).