Have you recently graduated C25k and not yet integrated any Strength and Flexibility workouts in your routines? You are in the right place!
You have been telling us that many of you desire a plan for after graduation. I know I did when completing C25k. So we have been working away behind the scenes to offer a good plan, for those who have just graduated on the C25k forum. So if you are one of the graduates with a new set of legs: HUGE CONGRATS AND WELCOME TO THE Strength and Flex forum!!! And if you are looking for the next plan, READ ON, as this might be it!
A printable version of the plan is available in pdf format at
drive.google.com/file/d/14k...
This is a plan for C25k graduates that have completed all 9 weeks of the Couch to 5k programme but have not yet started to integrate strength and flexibility workouts in their running programme.
THIS IS FOR YOU: This activity plan is for C25k graduates as well as runners combining running and strength and flexibility workouts which will get you into the habit of regular exercise in a few weeks, before moving on to C5k+ Stepping Stones, Stamina and Speed podcasts.
The plan is structured but flexible enough to allow you to fit the exercise sessions around your other weekly commitments. Don't forget to factor in 1 rest day per week (on a day of your choosing) and do not run on two consecutive days. Consider the notion of a ‘week’ quite flexible, and if you need an extra recovery day from your runs, that’s ok! And in general, if you feel you’re not having fun or feel the runs are quite difficult, slow down!
All you need to get started is a smartphone and a pair of running shoes (and the one off resistance band, but you could use a stocking or bicycle inner tube).
Get ready by downloading 5K+ and Strength and Flex podcasts and you can print or bookmark the 10-minute workout series.
● Original NHS C25k+ Running Podcasts for C25k Graduates:
Where to get the podcasts:
* nhs.uk/live-well/exercise/c...
* or directly from Apple podcasts at podcasts.apple.com/gb/podca...
● UPDATE: New NHS C25k+ Running Podcasts for C25k Graduates
Where Since 2024, some new Stepping Stones runs for after graduation have been added to the C25k app, so these live within the app and not separately as a podcast, but are soooo good! Use these to replace the old podcasts as a great option!
● NHS Strength and Flexibility Podcasts:
Where to get the individual instruction videos?
* nhs.uk/live-well/exercise/s...
Where to get the podcasts:
* nhs.uk/live-well/exercise/s...
* directly from Apple Podcasts podcasts.apple.com/gb/podca...
* or from an alternative server healthunlocked.com/couchto5......
● NHS 10 min workout series:
Where to get the instructions:
* web.archive.org/web/2021012...
(Originally www nhs.uk/live-well/exercise/1... )
Week 1
❏ Day 1: C25k Consolidation Run 01 (workout duration: 30 minutes)
❏ Day 2: Strength and Flex – Week 1 (36 minutes) (Podcast at itunes.apple.com/gb/podcast... )
❏ Day 3: C25k Consolidation Run 02 (workout duration: 30 minutes)
❏ Day 4: Strength and Flex – Week 1 (Podcast)
❏ Day 5: C25k Consolidation Run 03 (workout duration: 30 minutes)
❏ Day 6: Strength and Flex – Week 1 (Podcast)
❏ Include a rest day
Week 2
❏ Day 1: C25k Consolidation Run 04 (workout duration: 30 minutes)
❏ Day 2: Strength and Flex – Week 2 2 (37 minutes) (Podcast at itunes.apple.com/gb/podcast... )
❏ Day 3: C25k Consolidation Run 05 (workout duration: 30 minutes)
❏ Day 4: Strength and Flex – Week 2 (Podcast)
❏ Day 5: C25k Consolidation Run 06 (workout duration: 30 minutes)
❏ Day 6: Strength and Flex – Week 2 (Podcast)
❏ Include a rest day
Week 3
❏ Day 1: C25k Consolidation Run 07 (workout duration: 30 minutes)
❏ Day 2: Strength and Flex – Week 3 (36 minutes) (Podcast at itunes.apple.com/gb/podcast... )
❏ Day 3: C25k Consolidation Run 08 (workout duration: 30 minutes)
❏ Day 4: Strength and Flex – Week 3 (Podcast)
❏ Day 5: C25k Consolidation Run 09 (workout duration: 30 minutes)
❏ Day 6: Strength and Flex – Week 3 (Podcast)
❏ Include a rest day
Week 4
❏ Day 1: Run 10 (workout duration: 30 minutes)
❏ Day 2: Strength and Flex – Week 4 (45 minutes) (Podcast at itunes.apple.com/gb/podcast... )
❏ Day 3: Run 11 (workout duration: 30 minutes)
❏ Day 4: Strength and Flex – Week 4 (Podcast)
❏ Day 5: Run 12 (workout duration: 30 minutes)
❏ Day 6: Strength and Flex – Week 4 (Podcast)
❏ Include a rest day
Week 5
❏ Day 1: Run 13 (workout duration: 30 minutes)
❏ Day 2: Strength and Flex – Week 5 (44 minutes) (Podcast at itunes.apple.com/gb/podcast... )
❏ Day 3: Run 14 (workout duration: 30 minutes)
❏ Day 4: Strength and Flex – Week 5 (Podcast)
❏ Day 5: Run 15 (workout duration: 30 minutes)
❏ Day 6: Strength and Flex – Week 5 (Podcast)
❏ Include a rest day
Week 6
❏ Day 1: Run 16 (workout duration: 30 minutes)
❏ Day 2: 10-minute cardio workout web.archive.org/web/2022012... (Original www nhs.uk/live-well/exercise/1... )
❏ Day 3: Run 17 (workout duration: 30 minutes)
❏ Day 4: 10-minute abs workout web.archive.org/web/2022012... (Original www nhs.uk/live-well/exercise/1... )
❏ Day 5: Run 18 (workout duration: 30 minutes)
❏ Day 6: 10-minute firm butt workout web.archive.org/web/2022030... (Original www nhs.uk/live-well/exercise/1... )
❏ Include a rest day
Week 7
❏ Day 1: Run 19 (workout duration: 30 minutes)
❏ Day 2: 10-minute full body toning workout web.archive.org/web/2022032... (Original www nhs.uk/live-well/exercise/1... )
❏ Day 3: Run 20 (workout duration: 30 minutes)
❏ Day 4: 10-minute upper arms workout web.archive.org/web/2021012... (Original www nhs.uk/live-well/exercise/1... )
❏ Day 5: Run 21 (workout duration: 30 minutes)
❏ Day 6: 10-minute firm bums, legs and tums workout web.archive.org/web/2021012... (Original www nhs.uk/live-well/exercise/1... )
❏ Include a rest day
Week 8
❏ Day 1: Run 22 (workout duration: 30 minutes)
❏ Day 2: 10-minute cardio workout web.archive.org/web/2022012...
❏ Day 3: Run 23 (workout duration: 30 minutes)
❏ Day 4: 10-minute upper arms workout web.archive.org/web/2021012...
❏ Day 5: Run 24 (workout duration: 30 minutes)
❏ Day 6: 10-minute abs workout web.archive.org/web/2022012...
❏ Include a rest day
Week 9
❏ Day 1: Run 25 (workout duration: 30 minutes)
❏ Day 2: 10-minute firm bums, legs and tums workout web.archive.org/web/2021012...
❏ Day 3: Run 26 (workout duration: 30 minutes)
❏ Day 4: 10-minute firm butt workout web.archive.org/web/2022030...
❏ Day 5: Run 27 (workout duration: 30 minutes)
❏ Day 6: 10-minute full body toning workout web.archive.org/web/2022032...
❏ Include a rest day
Week 10
❏ Day 1: 5K+ Stepping stone (30 minutes) itunes.apple.com/gb/podcast...
❏ Day 2: 10-minute firm bums, legs and tums workout web.archive.org/web/2021012...
❏ Day 3: Stepping stone
❏ Day 4: 10-minute full body toning workout web.archive.org/web/2022032...
❏ Day 5: Stepping stone
❏ Day 6: 10-minute firm butt workout web.archive.org/web/2022030...
❏ Include a rest day
Week 11
❏ Day 1: 5K+ Stamina (35 minutes) itunes.apple.com/gb/podcast...
❏ Day 2: 10-minute cardio workout web.archive.org/web/2022012...
❏ Day 3: 5K+ Stamina
❏ Day 4: 10-minute upper arms workout web.archive.org/web/2021012...
❏ Day 5: 5K+ Stamina
❏ Day 6: 10-minute abs workout web.archive.org/web/2022012...
❏ Include a rest day
Week 12
❏ Day 1: 5K+ Speed (16 minutes) itunes.apple.com/gb/podcast...
❏ Day 2: Strength and Flex – level 5
❏ Day 3: 5K+ Speed
❏ Day 4: Strength and Flex – level 5
❏ Day 5: 5K+ Speed
❏ Day 6: Strength and Flex – level 5
❏ Include a rest day
Well done on completing the 12-week plan! You can continue using 5K+ and Strength and Flex level 5 (no intro version) to keep your activity levels up.
