9-Week Beginners Running Program
- Week 1 – Rick talks about exercise and weight loss
- Week 2 – Learn the benefits of having a really strong sense of purpose
- Week 3 – Expanding your comfort zone and optimal anxiety
- Week 4 – Measuring success
- Week 5 – You can’t outrun a bad diet
- Week 6 – Staying injury free
- Week 7 – The perfect week
- Week 8 – What’s your next goal and is it a SMART one?
- Week 9 – Self reflection and choices
Week One, Day One Couch to 5K
Begin with a brisk 5-minute walk, then alternate 60 seconds of running and 90 seconds of walking, for a total ...
Week One, Day Two Couch to 5K
Begin with a brisk 5-minute walk, then alternate 60 seconds of running and 90 seconds of walking, for a total ...
Week One, Day Three Couch to 5K
Begin with a brisk 5-minute walk, then alternate 60 seconds of running and 90 seconds of walking, for a total ...
Week Two, Day One Couch to 5K
Begin with a brisk 5-minute walk, then 6 x 90 second runs followed by 2 minutes of walking. Finish with ...
Week Two, Day Two Couch to 5K
Begin with a brisk 5-minute walk, then 6 x 90 second runs followed by 2 minutes of walking. Finish with ...
Week Two, Day Three Couch to 5K
Begin with a brisk 5-minute walk, then 6 x 90 second runs followed by 2 minutes of walking. Finish with ...
Week Three, Day One Couch to 5K
Begin with a brisk 5-minute walk, then 1 x 90 second run, followed by 90 seconds of walking, 1 x ...
Week Three, Day Two Couch to 5K
Begin with a brisk 5-minute walk, then 1 x 90 second run, followed by 90 seconds of walking, 1 x ...
Week Three, Day Three Couch to 5K
Begin with a brisk 5-minute walk, then 1 x 90 second run, followed by 90 seconds of walking, 1 x ...
Week Four, Day One Couch to 5K
Begin with a brisk 5-minute walk, then 1 x 3 min run, followed by 90 seconds of walking, 1 x ...
Week Four, Day Two Couch to 5K
Begin with a brisk 5-minute walk, then 1 x 3 min run, followed by 90 seconds of walking, 1 x ...
Week Four, Day Three Couch to 5K
Begin with a brisk 5-minute walk, then 1 x 3 min run, followed by 90 seconds of walking, 1 x ...
Week Five, Day One Couch to 5K
Begin with a brisk 5-minute walk, then 1 x 5-minute run, followed by 3 minutes of walking, 1 x 5-minute ...
Week Five, Day Two Couch to 5K
Begin with a brisk 5-minute walk, then 1 x 8-minute run, followed by 5 minutes of walking, 1 x 8-minute ...
Week Five, Day Three Couch to 5K
Begin with a brisk 5-minute walk, then 1 x 20-minute run. Finish with a 5-minute walk to warm down How ...
Week Six, Day One Couch to 5K
Begin with a brisk 5-minute walk, then 1 x 5-minute run, 1 x 3-minute walk, 1 x 8-minute run, 1 ...
Week Six, Day Two Couch to 5K
Begin with a brisk 5-minute walk, then 1 x 10-minute run, 1 x 3-minute walk, 1 x 10-minute run. Finish ...
Week Six, Day Three Couch to 5K
Begin with a brisk 5-minute walk, then 1 x 22-minute run. Finish with a 5-minute walk to warm down How ...
Week Seven, Day One Couch to 5K
Begin with a brisk 5-minute walk, then 1 x 25-minute run. Finish with a 5-minute walk to warm down How ...
Week Seven, Day Two Couch to 5K
Begin with a brisk 5-minute walk, then 1 x 25-minute run. Finish with a 5-minute walk to warm down How ...
Week Seven, Day Three Couch to 5K
Begin with a brisk 5-minute walk, then 1 x 25-minute run. Finish with a 5-minute walk to warm down How ...
Week Eight, Day One Couch to 5K
Begin with a brisk 5-minute walk, then 1 x 28-minute run. Finish with a 5-minute walk to warm down How ...
Week Eight, Day Two Couch to 5K
Begin with a brisk 5-minute walk, then 1 x 28-minute run. Finish with a 5-minute walk to warm down How ...
Week Eight, Day Three Couch to 5K
Begin with a brisk 5-minute walk, then 1 x 28-minute run. Finish with a 5-minute walk to warm down How ...
Week Nine, Day One Couch to 5K
Begin with a brisk 5-minute walk, then 1 x 30-minute run. Finish with a 5-minute walk to warm down How ...
Week Nine, Day Two Couch to 5K
Begin with a brisk 5-minute walk, then 1 x 30-minute run. Finish with a 5-minute walk to warm down How ...
Week Nine, Day Three Couch to 5K
Begin with a brisk 5-minute walk, then 1 x 30-minute run. Finish with a 5-minute walk to warm down How ...