Welcome to weeks 9-12 of our COUCH TO 5K programme!

BEFORE YOU START

Running is a repetitive, high impact physical activity, so it’s important to evaluate your fitness and form before you start. This will lower your risk of injury and give you the confidence to take on our COUCH TO 5K programme.

Follow this simple test for your muscles and joints:
• Jump from one leg to the other for 1 min
• Repeat 3 times with a 1 min rest in between
• Perform a single leg jump on the spot for 1 min. Switch sides
• Repeat 3 times on both legs

It’s tiring stuff, but if you completed these exercises without any joint pain, you’re ready for our COUCH TO 5K.

Important:
To ensure you can complete the programme without getting injured, it is important to follow the steps set out for you. The programme is designed with walk/run intervals and plenty of rest days – so don’t be tempted to run more “because you feel like you can” or miss out on your rest days.
Terminology
If any of the words or phrases used in the programme aren’t familiar to you, just go to our terminology page where they will all be explained.
Warm Up
cool down
5k programme weeks 9-12

WARM UP

Preparing your muscles and cardiovascular system before a run minimises injury and improves your performance, so don’t forget to warm up by activating and stretching your muscles. This is especially important if you spend many hours sitting down, because key running muscles get shortened in that position. Try to set aside 10 minutes for your warm up – here is a great routine to get you ready for your run.

COOL DOWN

It is also very important to cool down and stretch after your run. This will allow your heart rate to fall gradually and restore the range of movement in those muscles that were heavily used. Finish every running session with an easy 5-10 mins walk and stretching. Here are our top five post run stretches.

WEEK NINE

 

30min brisk walk focusing on good form

REST DAY

5-10 min warm up

5 min fast walk

10x 1min walk/ 1min run

+ STRENGTH SESSION

REST DAY

or SPIN

5-10 min warm up

1 min fast walk

6x 1 min walk/1 min run

6x 1min run/30 sec walk

10 min tempo run

REST DAY

or spin

5-10 min warm up

1 min fast walk

10x 1 min run/30 sec walk

15 min easy run

WEEK TEN

 

30 min brisk walk focusing on good form

REST DAY

5-10 min warm up

5 min fast walk

12x 1min walk/ 1min run

+ STRENGTH SESSION

REST DAY

or SPIN

5-10 min warm up

1 min fast walk

7x 1 min walk/1 min run

7x 1min run/30 sec walk

15 min tempo run

REST DAY

or spin

5-10 min warm up

1 min fast walk

10x 1 min run/30 sec walk

20 min easy run

WEEK ELEVEN

 

30 min brisk walk focusing on good form

REST DAY

5-10 min warm up

14x 1min walk/ 1min run

+ STRENGTH SESSION

REST DAY

or SPIN

5-10 min warm up

5x 1 min walk/1 min run

8x 1min run/30 sec walk

20 min tempo run

REST DAY

or spin

5-10 min warm up

1 min fast walk

25 min tempo run

WEEK TWELVE

 

30 min brisk walk focusing on good form

REST DAY

5-10 min warm up

14x 1min walk/ 1min run

+ STRENGTH SESSION

REST DAY
SPIN OR 30 min fast walk
REST DAY

GET YOURSELF READY!

10 min warm up

BEAT YOUR PREVIOUS 5K TIME!