NHS Couch to 5K
Couch to 5k is a running plan designed to get complete beginners from being a couch potato to running 5k (or 30 minutes) in nine weeks. It is: - Achievable - starting with a mix of running and walking and building up slowly - Virtually free - all you need is a decent pair of trainers and an MP3 player (a regular mobile phone will do) - Easy - a motivating 'personal trainer' tells you exactly when to stop and start The plan sets three runs per week with a day of rest between each run. Source: http://webarchive.nationalarchives.gov.uk/20110601212617/http://talk.nhs.uk/blogs/couchto5k/rss.aspx
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