Couch to 5K - Week 7

NHS Couch to 5K

NHS Choices

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

4.4 • 1.9K Ratings

🗓️ 25 October 2012

⏱️ 36 minutes

🔗️ Recording | iTunes | RSS

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Summary

For the runs in Week 7, you will begin with a brisk 5-minute warm-up walk then 25 minutes of running. From now on, the plan gets you used to running for solid blocks of time, without the distraction of walking intervals. 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 7 of the NHS choices couch to 5K plan.
0:10.8	You'll need to do the run in this podcast three times over the next week before moving on.
0:17.0	Let's go ahead and start with your five minute warm-up walk.
0:21.0	Nice and brisk remember. You're really progressing and so it's all
0:27.9	running from now on after the warm up. Today you'll be running for 25 minutes non-stop.
0:35.0	The beauty of Couch to 5K up until now is that it set you a series of challenges,
0:41.0	blocks of running time to conquer with the reward of a road. of I know I did but trust me it's a process of readjustment.
0:55.0	If you've been running on a treadmill until now, why don't you try the park?
1:00.0	Or if you're already running outdoors, why not try changing your running route?
1:04.2	I did and it really helped break the monotony.
1:08.6	By the way, make sure you've recently completed the runs in weeks 1 to 6 of the podcast series before you start this run.
1:16.8	Otherwise it might be a bit too much for you.
1:20.2	If you have done them, well done. Let's keep walking. So, Oh, Oh, you know, I'm going to do you.
2:13.0	Oh, you know. Oh, yeah. Oh, So, Oh, Oh, Oh, Oh, oh, oh, oh, oh, oh, oh, oh, oh, So, And the Oh, oh, oh, oh, oh, oh, oh, oh,
4:54.0	Oh, oh, oh, oh,
4:55.0	oh, oh, oh,
4:57.0	oh, oh, oh, you know, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh,
5:05.0	oh, oh, oh, oh,
5:06.0	oh, oh, oh, oh, and oh, oh, Five minutes is up, get ready to run. I'm sure I don't have to tell you how to run by now.
5:26.6	Just keep doing what you've always done and focus on completing the full 25 minutes,
5:32.2	not ongoing really fast.
5:35.0	Ready?
	...

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