For the runs in Week 1, you will begin with a brisk 5-minute warm-up walk, then you will alternate 60 seconds of running, with 90 seconds of walking, for a total of 20 minutes.
For tips on what to wear, running technique and staying motivated visit NHS Choices Couch to 5k section at http://www.nhs.uk/Livewell/c25k/Pages/couch-to-5k.aspx and ask for advice and share tips on the forum at http://talk.nhs.uk/forums/67
United States


00:00:05hello I'm Laura welcome to week one of the NHS choices couch to 5K plan in just 9 weeks I'll take you from Couch Potato to running 5 km 90 minutes three times a week for this the first week will begin with a Brisk 5-minute warm-up work then we'll all tonight with 60 seconds of running a 90 seconds of walking for a total of 20 minutes but don't worry I'll tell you when it's time to run and when it's time to work let start without brisk 5-minute warm-up work to give you an idea of pace it should be brisk enough to get your heart beating faster while still leaving you able to hold a conversation are you ready let's go
00:01:20saw the lights in your house today
00:01:28can see it come outside and say you want to get away
00:01:38stretch shoes
00:01:44if you keep strong
00:02:33so drive down through the Avenues
00:02:42what the word songs with sunlight Shannon interview
00:02:51it's not working
00:03:27okay you're halfway through your warm-up work keep going and keep up. Brisk pace
00:05:55okay you'll 5-minute warm-up is Mary up it's time for your first run
00:06:01the key here is not to go to fast or you might get tired and feel defeated you should be able for just a light joke
00:06:10it's only 60 seconds and I'll tell you when it's time to stop are you ready you can do it 3 2 1 go
00:07:19it's time to slow down now well done keep pool can you no need to become up with a brisk walk for 90 seconds before your next left
00:08:59it's time for your next 60 second run okay are you ready let's go
00:10:02it's time to slow down we're coming out for 90 seconds make sure you keep a Brisk wolf going
00:11:41okay it's time feels Third Run it's another 60 seconds are you ready nice and steady go for it
00:12:48it's time to slow down you now have another 90 seconds recovery woke
00:14:26you need to get ready for your next 60 second run ready 3 2 1 go
00:15:32it's time to slow down another 92nd recovery walk but keep up the brisk pace you're doing really well
00:17:12that's your 90-second walk over are you ready for your next run okay go for it
00:18:18okay time to slow down take another 90-second walk to recover your doing great
00:19:55it's time for your next 60 second run get ready let's go
00:20:58it's time to slow down and recover up a 90 seconds you got just two runs left make sure you keep walking
00:22:38it's time for your second to last run your native that go
00:23:41time to slow down good job another 92nd brisk walk now before your final Runner
00:24:13Angela Florida
00:24:23don't let go
00:24:31ATM nearby
00:25:19okay it's time for your final run you can do it you've got this far go for it
00:26:24did it Well Done slowed down to walking again in Turtle you ran for 8 minutes. Definitely deserves a pat on the back
00:26:33you should complete the run in this podcast 3 times and title before moving on to week too so if this is your first time then you need to do it two more times over the next week just make sure to leave a day's rest in between each one
00:26:49but for now keep going to finish off you need to warm down with another five minute brisk walk to keep walking right through to the end of this podcast
00:31:41that's it you're dumb you made a great stop. If you'd like any more information before your next one you can go online to www.nhs.net cakes now help your body recover by drinking some water and having a healthy snack but not on is excellent for be energizing you after exercise okay it's goodbye from well done today

Transcribed by algorithms. Report Errata
Disclaimer: The podcast and artwork embedded on this page are from NHS Choices, which is the property of its owner and not affiliated with or endorsed by Listen Notes, Inc.


Thank you for helping to keep the podcast database up to date.