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Half life 2 4k1/14/2023 ![]() ![]() Run 1: a brisk 5-minute walk, then 5 minutes of running, 3 minutes of walking, 5 minutes of running, 3 minutes of walking and 5 minutes of running. Week 4įor your 3 runs in week 4, you will begin with a brisk 5-minute walk, then 3 minutes of running, 1-and-a-half minutes of walking, 5 minutes of running, 2-and-a-half minutes of walking, 3 minutes of running, 1-and-a-half minutes of walking and 5 minutes of running. Week 3įor your 3 runs in week 3, you will begin with a brisk 5-minute walk, then 2 repetitions of 1-and-a-half minutes of running, 1-and-a-half minutes of walking, 3 minutes of running and 3 minutes of walking. After this, you will alternate 1-and-a-half minutes of running with 2 minutes of walking, for a total of 20 minutes. Week 2įor your 3 runs in week 2, you will begin with a brisk 5-minute walk. After this, you will alternate 1 minute of running and 1-and-a-half minutes of walking, for a total of 20 minutes. Week 1įor your 3 runs in week 1, you will begin with a brisk 5-minute walk. This One You Couch to 5K app gives you a choice of coaches and helps you track your progress.Īs well as Laura, who features on the NHS Couch to 5K podcasts, you can also be coached by celebrities Jo Whiley, Sarah Millican, Sanjeev Kohli or Michael Johnson. Or, get the entire programme as a smartphone app:
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