Hello, I'm Laura. Welcome to Week 1 of the NHS choices Couch to 5K Plan.

In just nine weeks I'll take you from couch potato to running 5 kilometers or 30 minutes, three times a week.

For this the first week will begin with a brisk five minute warm-up walk,

then we'll alternate with 60 seconds of running and 90 seconds of walking

for a total of 20 minutes. But don't worry I'll tell you when it's time to run and when it's

time to walk. Let's start with our brisk five minute warm-up walk. To give you an idea of pace, this should be brisk enough to get your heart beating

faster whilst still leaving you able to hold a conversation. Are you ready? Let's go. Thank you. You saw the lights on in your house today.

So you come outside and say you want to get away.

There's a road that stretches out of here.

If you want to get away... out of him

if you keep strong if you got no fear Oh, well this is the ground greatest day. Oh, So we drive down through the avenues with the birds on sunlight shining interview.

There's nothing to say to get in our way.

There's nothing to touch just today.

This is the great. This is the Grandest Day. Okay, you're halfway through your warm up walk.

Keep going and keep up that brisk pace. I see color scheme

color scheme and electricity

running in the city

this is the greatest yesterday. Yesterday. This is the greatest day. Oh, So, Yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, you, you,

you,

... Oh, Oh, Okay, your five minute warm up walk is nearly up. It's time for your first run.

The key here is not to go too fast or you might get tired and feel defeated.

You should be aiming for just a light jog.

...