Couch to 5K - Week 5 run 1

NHS Couch to 5K

NHS Choices

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

4.4 • 1.9K Ratings

🗓️ 25 October 2012

⏱️ 33 minutes

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Summary

There are three different workouts for this week. They are as follows: Run 1: brisk 5-minute warm-up walk, then 5 minutes running, 3 minutes walking, 5 minutes running, 3 minutes walking, 5 minutes running. Run 2: brisk 5-minute warm-up walk, then 8 minutes running, 5 minutes walking, 8 minutes running. Run 3: brisk 5-minute warm-up walk, then 20 minutes running, with no 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 5 of the NHS choices Couch to 5K Plan.
0:11.0	There are three different runs in Week five and this is the podcast for the first one.
0:17.0	Make sure you've completed the sessions in weeks one to four before starting this workout,
0:22.0	otherwise you might find this too strenuous.
0:25.0	You can start now with your five minute brisk warm-up walk.
0:29.0	Off you go. it. Oh, Oh, oh, oh, oh, oh.
1:03.0	Oh, you know. Oh, oh, oh, oh, oh, Well done on sticking with the plan. It's not easy when you're a new runner, but hopefully you're feeling a real sense of satisfaction for getting this far.
1:37.0	This week we really move things upper level and surge forward with some real progress.
1:43.0	So things are a bit different.
1:45.5	Instead of doing the same run three times over,
1:48.7	there is a different podcast for each of the three runs
1:52.0	you'll do this week.
1:54.0	Today you'll run for five minutes.
1:56.0	Walk for three, run for five, walk for three,
2:00.0	and finish by running for another five minutes.
2:04.0	You might start to find this more of a mental challenge than a physical one,
2:08.0	so it's really important that you keep running
2:11.0	no matter how slowly you're going right to the end.
2:15.0	Of course I'll be here to tell you when to run and when to walk and to offer some
2:20.3	encouragement along the way.
2:23.0	For now, keep walking.
2:24.8	I'll let you know when it's time for your first run. Oh, oh, oh, oh, oh, Oh, I'm not. Oh, oh, oh, oh, oh, oh,
	...

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