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.
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The Boogie Shoes Podcast was created to accompany you on your Couch to 5K® journey. Listen to great tunes while you gradually learn to run a 5K. Laura instructs you along the way and provides encouragement to help you reach your goals. Contact with questions at lbenack@gmail.com
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Take your running to the next level with these podcasts designed for graduates of the NHS Couch to 5K programme. Each podcast provides a structured run with music and coaching to develop your running technique, speed and stamina. The NHS Couch to 5K+ podcasts were produced with sports music experts AudioFuel, who specialise in making music to run to. For those who want to build some variety into their routine, another great podcast series to try is NHS Strength and flexibility.
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![Artwork](/static/images/128pixel.png)
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Getting Healthy with Iroquois Social Songs using the 'Couch to 5k' program.
Ohwejagehka: Hadegaenage:
The program is designed for the beginner or non-active person to be able to jog/run for 30 minutes straight or approximately a 5k distance using Iroquoian Social Songs backing the timed, spoken instructions.
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Thank you for sharing your personal stories. It means so much to hear from you!
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I've heard from some listeners that it was a bit hard to track me down before! I'd love to hear from you, so please reach out at lbenack@gmail.com or https://www.instagram.com/laurabenack/
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![Artwork](/static/images/128pixel.png)
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Boogie Shoes Couch to 5K - Week 6, Day 3
31:20
31:20
เล่นในภายหลัง
เล่นในภายหลัง
ลิสต์
ถูกใจ
ที่ถูกใจแล้ว
31:20
The Boogie Shoes Podcast was created to accompany you on your Couch to 5K® journey. Listen to great tunes while you gradually learn to run a 5K. Laura instructs you along the way and provides encouragement to help you reach your goals.
…
continue reading
![Artwork](/static/images/128pixel.png)
1
Boogie Shoes Couch to 5K - Week 6, Day 2
29:59
29:59
เล่นในภายหลัง
เล่นในภายหลัง
ลิสต์
ถูกใจ
ที่ถูกใจแล้ว
29:59
The Boogie Shoes Podcast was created to accompany you on your Couch to 5K® journey. Listen to great tunes while you gradually learn to run a 5K. Laura instructs you along the way and provides encouragement to help you reach your goals.
…
continue reading
![Artwork](/static/images/128pixel.png)
1
Boogie Shoes Couch to 5K - Week 6, Day 1
30:39
30:39
เล่นในภายหลัง
เล่นในภายหลัง
ลิสต์
ถูกใจ
ที่ถูกใจแล้ว
30:39
The Boogie Shoes Podcast was created to accompany you on your Couch to 5K® journey. Listen to great tunes while you gradually learn to run a 5K. Laura instructs you along the way and provides encouragement to help you reach your goals.
…
continue reading
![Artwork](/static/images/128pixel.png)
1
Boogie Shoes Couch to 5K - Week 5, Day 3
26:53
26:53
เล่นในภายหลัง
เล่นในภายหลัง
ลิสต์
ถูกใจ
ที่ถูกใจแล้ว
26:53
The Boogie Shoes Podcast was created to accompany you on your Couch to 5K® journey. Listen to great tunes while you gradually learn to run a 5K. Laura instructs you along the way and provides encouragement to help you reach your goals.
…
continue reading
![Artwork](/static/images/128pixel.png)
1
Boogie Shoes Couch to 5K - Week 9
37:25
37:25
เล่นในภายหลัง
เล่นในภายหลัง
ลิสต์
ถูกใจ
ที่ถูกใจแล้ว
37:25
The Boogie Shoes Podcast was created to accompany you on your Couch to 5K® journey. Listen to great tunes while you gradually learn to run a 5K. Laura instructs you along the way and provides encouragement to help you reach your goals.
…
continue reading
![Artwork](/static/images/128pixel.png)
1
Boogie Shoes Couch to 5K - Week 8
34:41
34:41
เล่นในภายหลัง
เล่นในภายหลัง
ลิสต์
ถูกใจ
ที่ถูกใจแล้ว
34:41
The Boogie Shoes Podcast was created to accompany you on your Couch to 5K® journey. Listen to great tunes while you gradually learn to run a 5K. Laura instructs you along the way and provides encouragement to help you reach your goals.
…
continue reading
![Artwork](/static/images/128pixel.png)
1
Boogie Shoes Couch to 5K - Week 7
12:51
12:51
เล่นในภายหลัง
เล่นในภายหลัง
ลิสต์
ถูกใจ
ที่ถูกใจแล้ว
12:51
The Boogie Shoes Podcast was created to accompany you on your Couch to 5K® journey. Listen to great tunes while you gradually learn to run a 5K. Laura instructs you along the way and provides encouragement to help you reach your goals.
…
continue reading
![Artwork](/static/images/128pixel.png)
1
Boogie Shoes Couch to 5K - Week 5, Day 2
27:46
27:46
เล่นในภายหลัง
เล่นในภายหลัง
ลิสต์
ถูกใจ
ที่ถูกใจแล้ว
27:46
The Boogie Shoes Podcast was created to accompany you on your Couch to 5K® journey. Listen to great tunes while you gradually learn to run a 5K. Laura instructs you along the way and provides encouragement to help you reach your goals.
…
continue reading
![Artwork](/static/images/128pixel.png)
1
Boogie Shoes Couch to 5K - Week 5, Day 1
29:25
29:25
เล่นในภายหลัง
เล่นในภายหลัง
ลิสต์
ถูกใจ
ที่ถูกใจแล้ว
29:25
The Boogie Shoes Podcast was created to accompany you on your Couch to 5K® journey. Listen to great tunes while you gradually learn to run a 5K. Laura instructs you along the way and provides encouragement to help you reach your goals.
…
continue reading
![Artwork](/static/images/128pixel.png)
1
Boogie Shoes Couch to 5K - Week 4
26:48
26:48
เล่นในภายหลัง
เล่นในภายหลัง
ลิสต์
ถูกใจ
ที่ถูกใจแล้ว
26:48
The Boogie Shoes Podcast was created to accompany you on your Couch to 5K® journey. Listen to great tunes while you gradually learn to run a 5K. Laura instructs you along the way and provides encouragement to help you reach your goals.
…
continue reading
![Artwork](/static/images/128pixel.png)
1
Boogie Shoes Couch to 5K - Week 3
24:07
24:07
เล่นในภายหลัง
เล่นในภายหลัง
ลิสต์
ถูกใจ
ที่ถูกใจแล้ว
24:07
The Boogie Shoes Podcast was created to accompany you on your Couch to 5K® journey. Listen to great tunes while you gradually learn to run a 5K. Laura instructs you along the way and provides encouragement to help you reach your goals.
…
continue reading
![Artwork](/static/images/128pixel.png)
1
Boogie Shoes Couch to 5K - Week 2
21:52
21:52
เล่นในภายหลัง
เล่นในภายหลัง
ลิสต์
ถูกใจ
ที่ถูกใจแล้ว
21:52
The Boogie Shoes Podcast was created to accompany you on your Couch to 5K® journey. Listen to great tunes while you gradually learn to run a 5K. Laura instructs you along the way and provides encouragement to help you reach your goals.
…
continue reading
![Artwork](/static/images/128pixel.png)
1
Boogie Shoes Couch to 5K - Week 1
56:19
56:19
เล่นในภายหลัง
เล่นในภายหลัง
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ที่ถูกใจแล้ว
56:19
The Boogie Shoes Podcast was created to accompany you on your Couch to 5K® journey. Listen to great tunes while you gradually learn to run a 5K. Laura instructs you along the way and provides encouragement to help you reach your goals. it's suggested that you repeat your workout for Week 1 three times during the week, with a day break in between.…
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For the runs in Week 1, you will begin with a brisk 5-minute warm-up walk, then you will alternate 60 seconds of running, with 90 seconds of walking, for a total of 20 minutes.For tips on what to wear, running technique and staying motivated visit NHS Choices Couch to 5k section at http://www.nhs.uk/Livewell/c25k/Pages/couch-to-5k.aspx and ask for …
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For the runs in Week 2, you will begin with a brisk 5-minute warm-up walk then you will alternate 90 seconds of running, with 2 minutes of walking, for a total of 20 minutes.For tips on what to wear, running technique and staying motivated visit NHS Choices Couch to 5k section at http://www.nhs.uk/Livewell/c25k/Pages/couch-to-5k.aspx and ask for ad…
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For the runs in Week 3, you will begin with brisk 5-minute warm-up walk followed by 2 repetitions of the following; 90 seconds of running, 90 seconds of walking, 3 minutes of running, 3 minutes of walking.For tips on what to wear, running technique and staying motivated visit NHS Choices Couch to 5k section at http://www.nhs.uk/Livewell/c25k/Pages/…
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For the runs in Week 4, you will begin with a brisk 5-minute warm-up walk then 3 minutes of running, 90 seconds walking, 5 minutes running, 2 minutes walking, 3 minutes running, 90 seconds walking, 5 minutes running.For tips on what to wear, running technique and staying motivated visit NHS Choices Couch to 5k section at http://www.nhs.uk/Livewell/…
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There are three different workouts for this week. They are as follows: Run 1: brisk 5-minute warm-up walk, then 5 minutes running, 3 minutes walking, 5 minutes running, 3 minutes walking, 5 minutes running. Run 2: brisk 5-minute warm-up walk, then 8 minutes running, 5 minutes walking, 8 minutes running. Run 3: brisk 5-minute warm-up walk, then 20 m…
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There are three different workouts for this week. They are as follows: Run 1: brisk 5-minute warm-up walk, then 5 minutes running, 3 minutes walking, 5 minutes running, 3 minutes walking, 5 minutes running. Run 2: brisk 5-minute warm-up walk, then 8 minutes running, 5 minutes walking, 8 minutes running. Run 3: brisk 5-minute warm-up walk, then 20 m…
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There are three different workouts for this week. They are as follows: Run 1: brisk 5-minute warm-up walk, then 5 minutes running, 3 minutes walking, 5 minutes running, 3 minutes walking, 5 minutes running. Run 2: brisk 5-minute warm-up walk, then 8 minutes running, 5 minutes walking, 8 minutes running. Run 3: brisk 5-minute warm-up walk, then 20 m…
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As with Week 5, there are three different runs for this week. Run 1: brisk 5-minute warm-up walk, then 5 minutes running, 3 minutes walking, 8 minutes running, 3 minutes walking, 5 minutes running. Run 2: brisk 5-minute warm-up walk, then 10 minutes running, 3 minutes walking, 10 minutes running. Run 3: brisk 5-minute warm-up walk, then 25 minutes …
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As with Week 5, there are three different runs for this week. Run 1: brisk 5-minute warm-up walk, then 5 minutes running, 3 minutes walking, 8 minutes running, 3 minutes walking, 5 minutes running. Run 2: brisk 5-minute warm-up walk, then 10 minutes running, 3 minutes walking, 10 minutes running. Run 3: brisk 5-minute warm-up walk, then 25 minutes …
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As with Week 5, there are three different runs for this week. Run 1: brisk 5-minute warm-up walk, then 5 minutes running, 3 minutes walking, 8 minutes running, 3 minutes walking, 5 minutes running. Run 2: brisk 5-minute warm-up walk, then 10 minutes running, 3 minutes walking, 10 minutes running. Run 3: brisk 5-minute warm-up walk, then 25 minutes …
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For the runs in Week 7, you will begin with a brisk 5-minute warm-up walk then 25 minutes of running. From now on, the plan gets you used to running for solid blocks of time, without the distraction of walking intervals.For tips on what to wear, running technique and staying motivated visit NHS Choices Couch to 5k section at http://www.nhs.uk/Livew…
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For the runs in Week 8, you will begin with a brisk 5-minute warm-up walk then 28 minutes of running. By now, you should be getting comfortable with the longer runs but you still need to concentrate on completing the 28 minutes without going too fast.For tips on what to wear, running technique and staying motivated visit NHS Choices Couch to 5k sec…
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For the runs in Week 9, you will begin with a brisk 5-minute warm-up walk then 30 minutes of running. After nearly two months of running, you have made some great progress. This is the week when you can reach your goal. Well done!For tips on what to wear, running technique and staying motivated visit NHS Choices Couch to 5k section at http://www.nh…
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Stepping stone is a 30-minute continuous run designed for recent NHS Couch to 5K graduates. Part of the NHS Couch to 5K+ running series.โดย NHS Couch to 5K+
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For those already familar with the NHS Couch to 5K+ running series, this is the Stepping stone podcast minus the intro. Part of the NHS Couch to 5K+ running series.โดย NHS Couch to 5K+
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For those alreadyfamiliar with the NHS Couch to 5K+ running series, this is the Speed podcast minus the intro. Part of the NHS Couch to 5K+ running series.โดย NHS Couch to 5K+
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For those alreadyfamiliar with the NHS Couch to 5K+ running series, this is the Speed podcast minus the intro. Part of the NHS Couch to 5K+ running series.โดย NHS Couch to 5K+
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Stamina is a35-minute run with music to keep you running at a faster pace for longer. Part of the NHS Couch to 5K+ running series.โดย NHS Couch to 5K+
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For those alreadyfamiliar with the NHS Couch to 5K+ running series, this is the Stamina podcast minus the intro. Part of the NHS Couch to 5K+ running series.โดย NHS Couch to 5K+
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This is week 9 and starts with a 5 minute warmup walk before a 30 minute jog and ends with a 5 minute cool walk.โดย Various Artists
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This is week 8 and starts with a 5 minute warmup walk before a 28 minute jog and ends with a 5 minute cool walk.โดย Various Artists
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This is week 7 and starts with a 5 minute warmup walk before a 25 minute jog and ends with a 5 minute cool walk.โดย Various Artists
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This is week 6. Each day has a different routine and starts and ends with a 5 min. walk. Day 1 has a 5 min. jog, 3 min. walk, 8 min. jog, 5 min. walk, and 5 min. jog. Day 2 has a 10 min. jog, 3 min. walk, and 10 min. jog. Day 3 has a 25 min. jog.โดย Various Artists
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This is week 5. Each day has a different routine and starts and ends with a 5-minute walk. Day 1 has three sets of 5 minute runs and 3 minute walks. Day 2 has two sets of 8 minute runs and a 5 minute walk. Day 3 has one 20 minute run with no walks.โดย Various Artists
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This is week 4 and starts with a 5 minute warmup walk before 2 sets of 3 minute jogs, 90 seconds walks, 5 minute jogs, and 2.5 minute walk and ends with a 5 minute cool walk.โดย Various Artists
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This is week 3 and starts with a 5 minute warmup walk before 2 sets of 90 second jogs, walk for 90 seconds, then jogging for 3 minutes, and walking for three minutes, and ends with a 5 minute cool walk.โดย Various Artists
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This is week 2 and starts with a 5 minute warmup walk before 6 sets of 90 second jogs and 2 minutes walks and ends with a 5 minute cool walk.โดย Various Artists
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This is week 1 and starts with a 5 minute warmup walk before 8 sets of 60 second jogs and 90 second walks and ends with a 5 minute cool walk.โดย Various Artists
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