Couch to 5K - Week 3

NHS Couch to 5K

NHS Choices

Jogging, Nhs, Fitness & Nutrition, Running, Fitness, Health, Starter

4.4 • 1.9K Ratings

🗓️ 25 October 2012

⏱️ 27 minutes

🔗️ Recording | iTunes | RSS

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Summary

For the runs in Week 3, you will begin with brisk 5-minute warm-up walk followed by 2 repetitions of the following; 90 seconds of running, 90 seconds of walking, 3 minutes of running, 3 minutes of walking. For tips on what to wear, running technique and staying motivated visit NHS Choices Couch to 5k section at http://www.nhs.uk/Livewell/c25k/Pages/couch-to-5k.aspx and ask for advice and share tips on the forum at http://couchto5k.healthunlocked.com/

Transcript

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0:00.0	Hello, I'm Laura. Welcome to Week 3 of the NHS choices Couch to 5K Plan.
0:11.0	Make sure you have completed Week 1 and 2 before starting the run in
0:15.7	this podcast. If you have well done for getting this far. While I explain what
0:20.9	we'll be doing this week let's begin with the usual five minute walk.
0:25.3	Nice and brisk now, here we go. So, today. So today we'll be doing two repetitions of the following.
0:48.0	90 seconds of running, then 90 seconds of walking,
0:52.0	then three minutes of running, and three minutes of walking.
0:56.3	It sounds complicated, but don't worry, I'll be here all the way through and I'll tell you when to run and when to walk. I'll also give you a few
1:05.8	tips on improving your running technique as we go along. For now keep up that brisk walk. It's a beautiful name. A beautiful name.
1:29.0	It's a beautiful name.
1:35.0	It's a beautiful name. Oh, I'm not. It's a beautiful day. Oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh,
2:15.0	oh, oh, oh, oh, oh,
2:17.0	oh, oh, oh, oh, Once in the back time, you coming on, pushing boundaries, writing a song.
2:45.0	And maybe tomorrow we can be great
2:57.0	Just for the moment
3:00.0	It's a beautiful day
5:35.7	a beautiful day. Oh, I'm not. You're going to be. So, Oh, Oh, Oh, Oh, oh, to start running. You managed 90 seconds last week. Well, this is the same again. Keep it nice and steady. Don't go too fast. Off you go. Oh, Oh, Oh, Oh, yeah. Okay, time's up.
7:08.0	time's up.
7:09.7	Slow down to a walk again.
7:12.2	Keep a good pace, but make sure you get your breath back and recover.
7:15.7	When this 90 seconds is over you'll be stepping it up to three minutes of running. Oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, Oh, Oh, oh, oh, oh, oh, oh, oh,
8:14.0	Oh, oh, oh, oh, oh,
	...

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