NHS Couch to 5K
This is a running plan designed to get complete beginners from couch potato to running 5k (or 30 minutes) in nine weeks.
- Achievable - starting with a mix of running and walking and building up slowly
- Virtually free - all you need is a decent pair of trainers and an MP3 player (a regular mobile phone will do)
- Easy - a motivating 'personal trainer' tells you exactly when to stop and start.
The plan sets three runs per week with a day of rest between each run.