Taking up running can seem like a scary prospect, especially if you feel out of shape or unfit.
NHS Couch to 5K will help you gradually work up towards running 5K in just nine weeks. It is a running plan for absolute beginners. It was developed by a new runner, Josh Clark, who wanted to help his fifty-something mum get off the couch and start running, too.
The plan involves three runs a week, with a day of rest inbetween, and a different schedule for each of the nine weeks.
There are podcasts (also available as an app) to guide you through the sessions, explaining when you need to run and when it’s time to walk. The podcasts also feature music to motivate you through the workout.