Running Music 

Couch to 5k (2021)



Ann decided she would start the NHS 'Couch to 5k' program and asked me if I had any suitable music.

Well.... I could make some myself...

Every piece here is timed to match that week's run, with a voice indicating timings and when to run and walk etc.

Click on the three dots to the right of the player symbol to download each piece.
Week 1
Running Music 1
 For your 3 runs in week 1, you will begin with a brisk 5-minute walk. After this, you will alternate 1 minute of running and 1-and-a-half minutes of walking, for a total of 20 minutes. There's also a 5 minute warm-down walk here.
..................................................................................... ........................................................................................................................................................ .........................................
Week2
Running Music 2
 For your 3 runs in week 2, you will begin with a brisk 5-minute walk. After this, you will alternate 1-and-a-half minutes of running with 2 minutes of walking, for a total of 20 minutes. There's also a 5 minute warm-down walk here.
..................................................................................... ........................................................................................................................................................ .........................................
Week 3
Running Music 3		 For your 3 runs in week 3, you will begin with a brisk 5-minute walk, then 2 repetitions of 1-and-a-half minutes of running, 1-and-a-half minutes of walking, 3 minutes of running and 3 minutes of walking. There's also a 5 minute warm-down walk here.
..................................................................................... ........................................................................................................................................................ .........................................
Week 4
Running Music 4		 For your 3 runs in week 4, you will begin with a brisk 5-minute walk, then 3 minutes of running, 1-and-a-half minutes of walking, 5 minutes of running, 2-and-a-half minutes of walking, 3 minutes of running, 1-and-a-half minutes of walking and 5 minutes of running.
..................................................................................... ........................................................................................................................................................ .........................................
Week 5
Running Music 5A
Running Music 5B
Running Music 5C

There are 3 different runs this week:

Run 1: a brisk 5-minute walk, then 5 minutes of running, 3 minutes of walking, 5 minutes of running, 3 minutes of walking and 5 minutes of running.

Run 2: a brisk 5-minute walk, then 8 minutes of running, 5 minutes of walking and 8 minutes of running.

Run 3: a brisk 5-minute walk, then 20 minutes of running, with no walking.
..................................................................................... .................................................................................................................................................................. .........................................
 Week 6
Running Music 6A
Running Music 6B
Running Music 6C

There are 3 different runs this week:

Run 1: a brisk 5-minute walk, then 5 minutes of running, 3 minutes of walking, 8 minutes of running, 3 minutes of walking and 5 minutes of running.

Run 2: a brisk 5-minute walk, then 10 minutes of running, 3 minutes of walking and 10 minutes of running.

Run 3: a brisk 5-minute walk, then 25 minutes of running with no walking.
..................................................................................... ........................................................................................................................................................ .......................................
 Week 7
Running Music 7		 For your 3 runs in week 7, you will begin with a brisk 5-minute walk, then 25 minutes of running.
..................................................................................... ........................................................................................................................................................ ........................................
 Week 8
Running Music 8		 For your 3 runs in week 8, you will begin with a brisk 5-minute walk, then 28 minutes of running.
.................................................................................... ........................................................................................................................................................ .........................................
 Week 9
Running Music 9		 For your 3 runs in week 9, you will begin with a brisk 5-minute walk, then 30 minutes of running.
......................................................................................................................................................................................................................................................................................
Extra!
Running Music 9+		 This is the same as Running Music 9 but 10 minutes longer, for a 40 minute run

Home