Simple Couch to 5k guide

By Physiofusion Ltd

24 Apr 2018

Couch to 5k isn’t just aimed at those who want to run a marathon – although it is a great place to start.

Couch to 5k is a hugely popular training program designed to take us from a sedentary lifestyle to giving us the capabilities of running a 5k distance in only a couple of months.

The idea of couch to 5k is to promote a more active lifestyle without making drastic changes to our lives.

Week by week, the aim is to set ourselves a goal for that week and then gradually try to improve on what we did the week before. For example, week 1 we must exercise three times, starting with a brisk five-minute walk, then alternating one minute of running and one-and-a-half minutes of walking, for a total of 20 minutes.

See NHS’s couch-to-5k, 9 week programme here.

The most important thing is that we are actively making improvement to our wellbeing by attempting to exercise only a few times per week.

 Running requires little equipment but we do recommend a good pair of shoes that gives us adequate arch support. They don’t have to be expensive or top of the range, but they should be suitable for us with a comfortable fit. The challenge aims to gradually build up our time spent running to help our cardiovascular and musculoskeletal system adjust and ultimately become stronger. With this in mind, it is important we stick to the schedule and mind our pace. As things become a little easier and we build confidence, it can be tempting to push our time spent running or increase our distance but we MUST be cautious! Should we push too hard, too fast, we are more at risk of developing an injury. Before we exercise, it’s a good idea for us to complete a few stretches for our legs as part of a warm up. After our run, it is beneficial for us to repeat our stretches as part of our cool down: ideally hamstring, calf, quadriceps, hip flexors and glutes each held for 20-30 seconds a piece. Like the challenge itself, we should ease ourselves into each stretch, never force ourselves into pain and try to avoid bouncing during our stretch. We will feel a pull which may intensify as we hold the position longer, however, it should not be painful. Even if we don’t feel tight or feel we haven’t spent much time actually exercising, it is beneficial to get into the habit of investing time on stretching. Flexible muscles are able to work and contract more effectively and efficiently, making the run more comfortable and less likely for injury to occur. In order to feel our best during and after exercise, adequate hydration is A MUST. Afterwards we will need to replenish fluids lost through sweat and expiration, so keep drinking. It is hugely beneficial for the recovery of our muscles too! Improved cardiovascular system Weight loss and management Improving and maintaining joint health Reducing anxiety, depression and stress-levels Improving confidence Improving bone density www.physiofusion.co.uk.

Latest news

1

Roundhouse secures approval for new £15m office and industrial scheme in Preston Momentum

Roundhouse secures approval for new £15m office and industrial scheme in Preston

25 Jul 2025

2

Homebuilder's high-performing sales advisers clinch awards Ben Garland and Julia Lorente

Homebuilder's high-performing sales advisers clinch awards

24 Jul 2025

3

Work is set to start on Multiversity project Multiversity Blackpool

Work is set to start on Multiversity project

24 Jul 2025

4

BAE Systems welcomes MOU between Republic of Turkiye and UK for purchase of Typhoon aircraft Typhoon production Warton

BAE Systems welcomes MOU between Republic of Turkiye and UK for purchase of Typhoon aircraft

23 Jul 2025

5

Assystem to double UK jobs to deliver Sizewell C EDF Assystem

Assystem to double UK jobs to deliver Sizewell C

22 Jul 2025

Background image for hub sign up block

LBV Hub

Leverage Lancashire Business View platforms

Post your news
Post your events
Post your offers
Build your network
Improve your SEO
Gain coverage in the magazine
Sign-up
Events
Lancashire Built Environment Conference 2025
BEC 315 X 315 Px
Networking
25 Sep 2025

Lancashire Built Environment Conference 2025

Blackpool Football Club, Blackpool, FY1 6HX

08:30 - 13:00

CMI Level 5 Management and Leadership Course
UCLanAerialCampus.jpg.jpg
LBV Hub Seminars
21 Feb 2025 - 21 Feb 2026

CMI Level 5 Management and Leadership Course

Preston Campus, Preston , PR1 2HE

09:00 - 17:00

CMI Level 5 Project Management Course
UCLanAerialCampus.jpg.jpg
LBV Hub Seminars
21 Feb 2025 - 21 Feb 2026

CMI Level 5 Project Management Course

Preston Campus, Preston, PR1 2HE

08:00 - 17:00

Preston Tech Connection: Buzz Word Bingo. Challenging Todays's Buzzwords In Tech
July PTC banner long updated.png.png
LBV Hub Networking
29 Jul 2025 - 29 Jul 2025

Preston Tech Connection: Buzz Word Bingo. Challenging Todays's Buzzwords In Tech

Society1, Coworking Space, Preston, PR1 3LT

18:00 - 19:30

Preston Freelancer Meet-Up: July
Longer July Banner.jpg.jpg
LBV Hub Networking
31 Jul 2025 - 31 Jul 2025

Preston Freelancer Meet-Up: July

Society1, Coworking Space, Preston, PR1 3LT

10:00 - 11:30

Advantage: AI – A Workshop for Business Leaders – August 14th
Navy--Event Tile.png.png
LBV Hub Seminars
14 Aug 2025 - 14 Aug 2025

Advantage: AI – A Workshop for Business Leaders – August 14th

Door4 Office, Burnley Wharf, Burnley, BB11 1JG

09:00 - 12:00

The Business Network Central & East Lancashire
LBV Header (24).png.png
LBV Hub Networking
21 Aug 2025 - 21 Aug 2025

The Business Network Central & East Lancashire

Mytton Fold, Langho, BB6 8AB

11:30 - 14:15

Morecambe Bay Walk
Walk.jpg.jpg
LBV Hub Awards
30 Aug 2025 - 30 Aug 2025

Morecambe Bay Walk

Arnside, CARNFORTH, LA5

09:30 - 14:00

Longridge Soap Box Derby
Screenshot 2025-06-10 090035.png.png
LBV Hub Fundraisers
14 Sep 2025 - 14 Sep 2025

Longridge Soap Box Derby

Berry Lane, Longridge, PR3 3WH

10:00 - 16:30

Cumbria Business Expo 2025
https---cdn.evbuc.com-images-880461633-4862066883-1-original.20241022-110415.jpeg.jpg
LBV Hub Exhibitions
19 Sep 2025 - 19 Sep 2025

Cumbria Business Expo 2025

Carlisle Racecourse, Carlisle, CA2 4TS

09:00 - 15:00

Help to grow management course
Help to grow - barriers to growth.png.png
LBV Hub Seminars
26 Sep 2025 - 16 Dec 2025

Help to grow management course

Preston Campus , Preston , PR1 2HE

09:00 - 15:00

RISE - Lancashire's unique leadership programme for women
thumbnail_Emma Weston Illustration WENDY BOWERS RISE Illustrstion.jpg.jpg
LBV Hub Seminars
22 Oct 2025 - 18 Mar 2026

RISE - Lancashire's unique leadership programme for women

East Lancashire Chamber of Commerce, Clayton le Moors, BB5 5JR

09:30 - 15:30

Advertise with us

Reaching 50,000 members, our print, digital and event platforms offer a fantastic way to raise your business profile and help you grow.

Find out more LBV 123 Online Graphic
Subscribe now

Weekly news bulletin