Is there a downloadable PDF file of instructions?

Hi to everybody - I am about to start C25K and I would like to get an over view of the entire plan to read before using MP3s if it is possible.

I am 71 and I will be running with my 12 year old Granddaughter - we could both lose a few pounds but the emphasis is on getting fit and staying healthy. I would appreciate any comments/tips regarding a twelve year old starting out.



Featured Content

Join the NHS Couch to 5K community

Couch to 5K has been designed to get you off the couch and running 5km in just 9 weeks

Start today!

Featured by HealthUnlocked

3 Replies

  • There isn't a pdf file but you can see the nine weeks described from a link on this page so that you know what each week contains. It's perfectly possible for a 12 year old to do it. Good luck to you both. Enjoy your running! :)

  • Hi,

    Many thanks for the prompt response - I downloaded it okay.


  • I wish I could remember the link where I got this from but someone here created a PDF showing the various weeks and it used to be a flagged as a frequent/sticky post on the right hand side, but I can't find the link...

    I've uploaded the PDF here:

    It shows the warm-up brisk walk section at the start (5 mins), the cool-down brisk walk section at the end (5 mins) and then the intervals of running vs. brisk walking in the middle. Should be self-explanatory once you see it.

    Once anyone steps forward with the real location of this post and who did it I can give the deserved credit, link to it and remove my uploaded version! (I have this PDF on my wall in front of me when I work every day!)


You may also like...