Couch to 5K 🏃‍♀️

Week one and two.

Begin with a brisk five-minute walk, then alternate 60 seconds of running and 90 seconds of walking, for a total of 20 minutes.

Week three and four.

Begin with a brisk five-minute walk, then alternate 90 seconds of running with two minutes of walking, for a total of 20 minutes.

Week five and six.

Begin with a brisk five-minute walk, then two repetitions of 90 seconds of running, 90 seconds of walking, three minutes of running and three minutes of walking.

Week seven and eight.

Begin with a brisk five-minute walk, then three minutes of running, 90 seconds of walking, five minutes of running, two-and-a-half minutes of walking, three minutes of running, 90 seconds of walking and five minutes of running.

Week nine and ten.

Begin with a brisk five-minute walk, then five minutes of running, three minutes of walking, five minutes of running, three minutes of walking and five minutes of running.

Week ten and eleven.

Begin with a brisk five-minute walk, then five minutes of running, three minutes of walking, eight minutes of running, three minutes of walking and five minutes of running.

Week twelve and thirteen.

Begin with a brisk five-minute walk, then eight minutes of running, five minutes of walking and eight minutes of running.

Week fourteen and fifteen.

Begin with a brisk five-minute walk, then 10 minutes of running, three minutes of walking and 10 minutes of running.

Week sixteen and seventeen.

Begin with a brisk five-minute walk, then 20 minutes of running, with no walking.

Week eighteen and nineteen.

Begin with a brisk five-minute walk, then 25 minutes of running with no walking.

Week twenty and twenty-one.

Begin with a brisk five-minute walk, then 28 minutes running.

Week twenty-two and twenty-three.

Begin with a brisk five-minute walk, then 30 minutes of running.

Tips on progression

The programme is designed for beginners to gradually build up their running ability, so that they can run 5K without stopping.

You can repeat any one of the weeks until you feel physically ready to move on to the next one.

Structure is important for motivation, so try to allocate specific days of the week for your runs, and stick to them.

Rest days are critical. A rest day inbetween each run will reduce your chance of injury and also make you a stronger, better runner.

Resting allows your joints to recover from what is a high-impact exercise and your running muscles to repair and strengthen.

Always do the the five-minute warm-up walks as instructed before each run, and check that your running shoes are offering good support.

You will have good runs and bad runs. Accept it and don’t spend too much time analysing the how and why. Even a bad run is good for you.

Koosje Kosters is London’s expert in post natal back pain solutions!

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Frustrated that nothing seems to fix things permanently?

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Koosje has been involved in the private practitioner world as an osteopath, physiotherapist and acupuncturist for over a decade. Every day, she helps people like you out of pain and start feeling great now! Koosje travels all over the world to teach and has successfully helped thousands of clients everywhere from Canada to Japan. Koosje is the founder of Post Natal Back Solutions, the place where mums turn to get postpartum back pain relief. Focused on permanent solutions, Koosje’s unique 3 step system aims to resolve the root cause of your problem so we get you out of pain and into your dream life!

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Koosje Kosters ( Osteopath, Physiotherapist & Acupuncturist) SW1

(Koosje can be pronounced as ‘Koshe’)

Location: The Light Centre Belgravia, 7-9 Eccleston Street, London, SW1W 9LX

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