This is a brilliant 9 week running plan and guide designed to get complete beginners from couch potato to running 5k (or 30 minutes) in nine weeks. This program is achievable for all, starting with a mix of running and walking and building up slowly. It’s virtually free as all you need is a decent pair of trainers and headphones. It’s then dead easy as 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.

Play Week 1 right here. You will see the next episodes in the series in the drop down menu of the play window.

So don’t put it off any longer, put your trainers on and press play.