Begin with a brisk 5-minute walk, then alternate 60 seconds of running and 90 seconds of walking, for a total of 20 minutes. Finish with a 5-minute walk to warm down


Week one, Day three, Couch to 5k

How does it work?

Simply play the film below, or download it to your smartphone, and listen to Rick’s coaching and instructions.

Rick Wilson is the founder of Blackburn Couch to 5k and co-founder of Be Strong. Join him as he delivers the Couch to 5K Programme with lots of additional coaching, leadership and motivation!

Top tip!

Only plug in a single earphone or use bone conducting earphones for your safety. You need to be able to hear traffic and communications from other road, path or pavement users.

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