Begin with a brisk 5-minute walk, then 1 x 90 second run, followed by 90 seconds of walking, 1 x 3 min run followed by 3 minutes of walking, 1 x 90 second run, followed by 90 seconds of walking, 1 x 3 min run. Finish with a 5-minute walk to warm down

 

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.