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.

Who is Couch to 5K for?

Couch to 5K is for everyone. Whether you've never run before or if you just want to get more active, Couch to 5K is a free and easy way of getting fitter and healthier.

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

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

• download the app from iTunes

• download the app from Google Play