Couch to 5K

Gwynedd Council

Couch to 5K

A complete 10 week programme designed for beginners to gradually improve their running ability to run 5km without stopping. Remember, you need to train 3 times a week to reach your goal!

This programme could be a great way to stay fit whilst our centres are closed or you are having to avoid social settings.

WEEK 1

Let’s get started! A simple programme this week. It’s important that you stretch well before and after your workout. Stretching will help reduce recovery times and will make movement easier.

Week 1 Card

WEEK 2

Time to up the pace a little! Let’s move for slightly longer! Don’t forget your stretches!

Week 2 Card

WEEK 3

Keep going, you’re doing great if you’ve reached this point. Week 3 can be tough so keep focused and you’ll get through it. Remember: STRETCH!

Week 3 Card

WEEK 4

Now it’s time to up your game a little. Pick some great music or a good podcast and get out there.

Week 4 Card

WEEK 5

Nearly half way! This week involves some variety. Make sure you complete the intervals, the walking section is as important as the running.

Week 5 Card

WEEK 6

All three sessions are different this week. Variety is the spice of life, so follow the programme here then the ones on the card.

Session 1

  • Warm up by quickly walking for 5 min and stretching your quads and hamstrings
  • 3 sets of 5 min running with 3 min walking in-between. Normal pace.
  • Cool down and stretch different part of the legs for 30 seconds each e.g quads, hamstring and calves

Next, follow the sessions on the card:

Week 6 Card

WEEK 7

More variety again this week!

  • Warm up by quickly walking for 5 min and stretching your quads and hamstrings
  • 1 sets of 8 min running with 3 min walking in-between. Normal pace
  • 2 sets of 5 min running with 3 min walking in-between. Normal pace
  • Cool down and stretch different part of the legs for 30 seconds each e.g quads, hamstring and calves

Next, follow the sessions on the card:

Week 7 Card

WEEK 8

You’re absolutely smashing it! We’re going to aim for a 25 minute run this week! That’s awesome. Keep going!

Week 8 Card

WEEK 9

You’re so close now! You should be feeling more comfortable running and just starting to understand that runners high!

Week 9 Card

WEEK 10

You’re nearly there! Last week of the programme! But remember, keep going, push yourself further or just maintain a good routine to continue to feel the benefits! Well done!

Week 10 Card

Cysylltwch â thîm Byw'n Iach heddiw...

Os oes angen mwy o wybodaeth arnoch am ein cyfleusterau Byw'n Iach, pecynnau aelodaeth neu unrhyw beth arall yr ydym yn gynnig, mae croeso i chi gysylltu â ni heddiw.

Cyswllt