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Fitness. Inspiration. Transformation

Fitness. Inspiration. Transformation

Couch to 5K

Rae’s Couch to 5k plan for FFIT Cymru

Rae’s cardio plan is a 6-week programme which gets you off your sofa to run 5km.

The plan includes jogging/running for periods interspersed with spells of walking. The spells will be increased in order that you concentrate on the amount of time that you run, rather than focus on the distance. As you jog or run faster, you will also build up the distance.

If you are following one of the leaders (including their resistance plans), you will complete 3 days of cardio sessions each week. You will increase your fitness level and strength over the following weeks. This will enable you to complete the 5km and prove that the plan works. Have faith and go for it!

 

Before beginning, keep the following points in mind.

  • Consult your Doctor before beginning if you have any doubts about your fitness level.
  • Buy a pair of suitable running shoes. A good pair of shoes will make a big difference to your sessions.
  • Warm up before beginning and warm down afterwards.
  • Use your watch or a phone to time your sessions properly.
  • It’s a good idea to exercise with a friend for encouragement.
  • STOP immediately if you feel any pain.
  • Remember the talking test – if you can talk comfortably without being out of wind, then you are not working hard enough.

 

WEEK 1

  • Day 1 – Rest or Resistance
  • Day 2 – Run or jog 1 min, walk 1 min x 10 times
  • Day 3 – Rest or Resistance
  • Day 4 – Run 2 mins, walk 4 mins x 5 times
  • Day 5 – Rest or Resistance
  • Day 6 – Run 2 mins, walk 4 mins x 5 times
  • Day 7 – Rest

WEEK 2

  • Day 1 Rest or Resistance
  • Day 2 Run 3 mins, walk 3 mins x 4 times
  • Day 3 Rest or Resistance
  • Day 4 Run 3 mins, walk 3 mins x 4 times
  • Day 5 Rest or Resistance
  • Day 6 Run 5 mins, walk 3 mins x 3 times
  • Day 7 Rest

WEEK 3

  • Day 1 Rest or Resistance
  • Day 2 Run 7 mins, walk 2 mins x 3 times
  • Day 3 Rest or Resistance
  • Day 4 Run 8 mins, walk 2 mins x 3 times
  • Day 5 Rest or Resistance
  • Day 6 Run 8 mins, walk 2 mins x 3 times
  • Day 7 Rest

WEEK 4

  • Day 1 Rest or Resistance
  • Day 2 Run 8 mins, walk 2 mins x 3 times
  • Day 3 Rest or Resistance
  • Day 4 Run 10 mins, walk 2 mins x 2 times & then run for 5 mins.
  • Day 5 Rest or Resistance
  • Day 6 Run 8 mins, walk 2 mins x 3 times
  • Day 7 Rest

WEEK 5

  • Day 1 Rest or Resistance
  • Day 2 Run 9 mins, walk 1 min x 3 times
  • Day 3 Rest or Resistance
  • Day 4 Run 12 mins, walk 2 mins x 2, and then run 5 mins.
  • Day 5 Rest or Resistance
  • Day 6 Run 8 mins, walk 2 mins x 3 times
  • Day 7 Rest

WEEK 6

  • Day 1 Rest or Resistance
  • Day 2 Run 15 mins, walk 1 min x 2 times.
  • Day 3 Rest or Resistance
  • Day 4 Run 8 mins, walk 2 mins x 3 times
  • Day 5 Rest or Resistance
  • Day 6 – 5KM HOORAY! Try to run 20 mins without stopping. Then 2 mins walking. Then another 20 mins of running
  • Day 7 Rest

You may also walk the 5km

The walking programme is different to the running programme (which concentrates on the time you spend running, rather than distance).
The aim of the walking programme is to push yourself each time to increase the distance you achieve within the set time.

WEEK 1

  • Day 1 Rest or Resistance
  • Day 2 Walk for 30 mins
  • Day 3 Rest or Resistance
  • Day 4 Walk for 30 mins
  • Day 5 Rest or Resistance
  • Day 6 Walk for 30 mins
  • Day 7 Rest

WEEK 2

  • Day 1 Rest or Resistance
  • Day 2 Walk for 30 mins
  • Day 3 Rest or Resistance
  • Day 4 Walk for 40 mins
  • Day 5 Rest or Resistance
  • Day 6 Walk for 40 mins
  • Day 7 Rest

WEEK 3

  • Day 1 Rest or Resistance
  • Day 2 Walk for 40 mins
  • Day 3 Rest or Resistance
  • Day 4 Walk for 40 mins
  • Day 5 Rest or Resistance
  • Day 6 Walk for 50 mins
  • Day 7 Rest

WEEK 4

  • Day 1 Rest or Resistance
  • Day 2 Walk for 50 mins
  • Day 3 Rest or Resistance
  • Day 4 Walk for 60 mins
  • Day 5 Rest or Resistance
  • Day 6 Walk for 60 mins
  • Day 7 Rest

WEEK 5

  • Day 1 Rest or Resistance
  • Day 2 Push Yourself. Increase the distance this week. Walk for 60 mins
  • Day 3 Rest or Resistance
  • Day 4 Walk for 70 mins
  • Day 5 Rest or Resistance
  • Day 6 Walk for 70 mins
  • Day 7 Rest

WEEK 6

  • Day 1 Rest or Resistance
  • Day 2 Push Yourself. Increase the distance this week. Walk for 70 mins
  • Day 3 Rest or Resistance
  • Day 4 Walk for 70 mins
  • Day 5 Rest
  • Day 6 – 5KM HOORAY!
  • Day 7 Rest
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