NHS Choices forum for the Couch to 5K community. All the help and information you need to get out the door and keep going is on the FAQ link below Couch to 5K is a nine-week running plan for complete beginners, delivered through a series of podcasts. Download the Couch to 5K podcasts here: http://www.nhs.uk/Tools/Pages/couch-5K-running-plan.aspx