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Couch to 5K

Get off the couch and running 5K in just 9 weeks. Grab your trainers and follow the step-by-step audio instructions.

About This Programme

Get off the couch and running 5K in just 9 weeks. Grab your trainers and follow the step-by-step audio instructions.

Taking up running can seem like a scary prospect, especially if you feel out of shape or unfit.

NHS Couch to 5K will help you gradually work up towards running 5km in just 9 weeks.

What is Couch to 5K?
Couch to 5K is a running plan for absolute beginners. It was developed by a new runner, Josh Clark, who wanted to help his 50-something mum get off the couch and start running, too. The plan involves 3 runs a week, with a day of rest in between, and a different schedule for each of the 9 weeks.

How does Couch to 5K work?
Probably the biggest challenge a new runner faces is not knowing how or where to start. Often when trying to get into exercise, we can overdo it, feel defeated and give up when we're just getting started.

Couch to 5K works because it starts with a mix of running and walking to gradually build up your fitness and stamina. Week 1 involves running for just a minute at a time, creating realistic expectations and making the challenge feel achievable right from the start.

Who is Couch to 5K for?
Couch to 5K is for everyone. Whether you've never run before or you just want to get more active, Couch to 5K is a free and easy way of getting fitter and healthier. If you have any health concerns about beginning an exercise regime like Couch to 5K, make an appointment to see a GP and discuss it with them first.

What are the benefits?
There are plenty of benefits from getting into running. For starters, it's an easy way of improving your physical health.

Running requires little equipment, but a good pair of running shoes that suit your foot type may help improve comfort.

Running regularly will improve the health of your heart and lungs. It can also help you lose weight, especially if combined with a healthy diet.

There's evidence it may help increase bone density in some people, which can help protect against bone diseases like osteoporosis.

There are also mental benefits of running. Taking on the challenge of Couch to 5K can help boost your confidence and self-belief, as you prove to yourself that you can set yourself a target and achieve a goal.

Running regularly can also be a great stress reliever and has even been shown to combat depression.

Get started with the App by clicking on the link provided.

More Information: https://www.nhs.uk/oneyou/apps#couch-to-5k-app

Couch to 5km (Upton)

Couch to 5km (Upton)

Malvern Hills District Council

Have you ever thought that running is not for you? Would you like to lose weight? Would you like to find ways to help improve your mood or meet new friends? Then why not sign up to our 12 week Couch to 5km programme designed to encourage those returning to running or have never run before.

A supportive and friendly group professionally coached by our Physical Activity and Well Being Officer. The course costs just £30 per person and there are only 12 places available. To find out more visit our website www.malvernhills.gov.uk/get-active

Tuesday 27th October (10:00 - 11:00)

Couch to 5km (Hanley Swan)

Couch to 5km (Hanley Swan)

Malvern Hills District Council

Have you ever thought that running is not for you? Do you feel like you would like to lose weight? Would you like to improve your mood or meet new friends? Then why not sign up to our new Couch to 5km programme.

It's a 12 week programme aimed at those who are new to running or those who are returning to running. A fully supported programme which is professionally coached by our Physical Activity and Well Being Officer, Rachel Nicholls.
For more details why not check out our website -www.malvernhills.gov.uk/get-active

Thursday 29th October (10:00 - 11:00)

Running

Running

Diamond Runners

Get in touch to run with Diamond Runners

Friday 30th October (18:00 - 07:30)