Couch to 5K - Week 9

NHS Couch to 5K

NHS Choices

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

4.4 • 1.9K Ratings

🗓️ 25 October 2012

⏱️ 42 minutes

🔗️ Recording | iTunes | RSS

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Summary

For the runs in Week 9, you will begin with a brisk 5-minute warm-up walk then 30 minutes of running. After nearly two months of running, you have made some great progress. This is the week when you can reach your goal. Well done! 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 9, the final week of the NHS choices couch to 5K Plan.
0:13.2	By now you've been running regularly for around two months and made some really great progress
0:18.4	along the way.
0:20.2	This week you can finally achieve your goal, running for 30 minutes non-stop, covering around 5 kilometers.
0:27.8	Let's start as always with our brisk 5 minute warm-up walk.
0:32.1	Off you go. So, Truly, I've had enough of you in Julie, because I've had enough of you in Julie, because I've had it
1:00.0	on before.
1:02.0	And every day it's the same old story really. You say she's nicer
1:08.1	on her own and she's really insecure
1:19.6	But you're the one with the problem you see I don't really care
1:25.0	She says you always let her down and all the boys in the hometown. All they wanted was the one night story.
1:30.0	Hear me.
1:31.0	I'm past the point of saying please, you got me begging on my knees.
1:37.0	I've really had enough of you and Julie, I know it's unfair
1:45.0	But I don't really care
1:50.0	because you and Julie
1:52.0	You and Julie. Because you and to me, you and to me, you and to me.
1:55.0	You stuck me right in the middle scene.
1:58.0	You and to me, you and to it.
2:00.0	And I could try, but I'd never find the right thing to help you out in the shade of melodies.
2:06.0	Every day, every day, it's the same all story. I hope that you'll be happy ever after the sound of harmony and laughter
2:30.0	well echo around you in the hereafter meanwhile
	...

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