NHS 12-Week Fitness Plan adapted for the ... - Strength & Flex

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NHS 12-Week Fitness Plan adapted for the C25k Consolidation Period

CBDB
CBDBAdministrator

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 the consolidation period. 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 NOT FOR YOU IF: If you do not want to run but if you do and you have not yet started running, you can start the C25k (Couch to 5k) programme together with Strength and Flex as part of a 12-week plan, available from nhs.uk/live-well/exercise/1...

THIS MIGHT NOT BE FOR YOU IF: If you have already completed the 12 week plan. We are working to offer something differently in the future as well, so watch this space!)

THIS IS FOR YOU: This activity plan is for C25k graduates as well as runners consolidating their first achievements, combining running and strength and flexibility workouts which will get you into the habit of regular exercise in 12 weeks, as well as running a solid 27 consolidation runs 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.

● NHS C25k+ Running Podcasts for C25k Graduates: nhs.uk/live-well/exercise/c...

● NHS Strength and Flexibility Podcasts: nhs.uk/live-well/exercise/s...

● NHS 10 min workout series: 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: C25k Consolidation Run 10 (workout duration: 30 minutes)

❏ Day 2: Strength and Flex – Week 4 (45 minutes) (Podcast at itunes.apple.com/gb/podcast... )

❏ Day 3: C25k Consolidation Run 11 (workout duration: 30 minutes)

❏ Day 4: Strength and Flex – Week 4 (Podcast)

❏ Day 5: C25k Consolidation Run 12 (workout duration: 30 minutes)

❏ Day 6: Strength and Flex – Week 4 (Podcast)

❏ Include a rest day

Week 5

❏ Day 1: C25k Consolidation Run 13 (workout duration: 30 minutes)

❏ Day 2: Strength and Flex – Week 5 (44 minutes) (Podcast at itunes.apple.com/gb/podcast... )

❏ Day 3: C25k Consolidation Run 14 (workout duration: 30 minutes)

❏ Day 4: Strength and Flex – Week 5 (Podcast)

❏ Day 5: C25k Consolidation Run 15 (workout duration: 30 minutes)

❏ Day 6: Strength and Flex – Week 5 (Podcast)

❏ Include a rest day

Week 6

❏ Day 1: C25k Consolidation Run 16 (workout duration: 30 minutes)

❏ Day 2: 10-minute cardio workout nhs.uk/live-well/exercise/1...

❏ Day 3: C25k Consolidation Run 17 (workout duration: 30 minutes)

❏ Day 4: 10-minute abs workout nhs.uk/live-well/exercise/1...

❏ Day 5: C25k Consolidation Run 18 (workout duration: 30 minutes)

❏ Day 6: 10-minute firm butt workout nhs.uk/live-well/exercise/1...

❏ Include a rest day

Week 7

❏ Day 1: C25k Consolidation Run 19 (workout duration: 30 minutes)

❏ Day 2: 10-minute full body toning workout nhs.uk/live-well/exercise/1...

❏ Day 3: C25k Consolidation Run 20 (workout duration: 30 minutes)

❏ Day 4: 10-minute upper arms workout nhs.uk/live-well/exercise/1...

❏ Day 5: C25k Consolidation Run 21 (workout duration: 30 minutes)

❏ Day 6: 10-minute firm bums, legs and tums workout nhs.uk/live-well/exercise/1...

❏ Include a rest day

Week 8

❏ Day 1: C25k Consolidation Run 22 (workout duration: 30 minutes)

❏ Day 2: 10-minute cardio workout nhs.uk/live-well/exercise/1...

❏ Day 3: C25k Consolidation Run 23 (workout duration: 30 minutes)

❏ Day 4: 10-minute upper arms workout nhs.uk/live-well/exercise/1...

❏ Day 5: C25k Consolidation Run 24 (workout duration: 30 minutes)

❏ Day 6: 10-minute abs workout nhs.uk/live-well/exercise/1...

❏ Include a rest day

Week 9

❏ Day 1: C25k Consolidation Run 25 (workout duration: 30 minutes)

❏ Day 2: 10-minute firm bums, legs and tums workout nhs.uk/live-well/exercise/1...

❏ Day 3: C25k Consolidation Run 26 (workout duration: 30 minutes)

❏ Day 4: 10-minute firm butt workout nhs.uk/live-well/exercise/1...

❏ Day 5: C25k Consolidation Run 27 (workout duration: 30 minutes)

❏ Day 6: 10-minute full body toning workout nhs.uk/live-well/exercise/1...

❏ 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 nhs.uk/live-well/exercise/1...

❏ Day 3: Stepping stone

❏ Day 4: 10-minute full body toning workout nhs.uk/live-well/exercise/1...

❏ Day 5: Stepping stone

❏ Day 6: 10-minute firm butt workout nhs.uk/live-well/exercise/1...

❏ Include a rest day

Week 11

❏ Day 1: 5K+ Stamina (35 minutes) itunes.apple.com/gb/podcast...

❏ Day 2: 10-minute cardio workout nhs.uk/live-well/exercise/1...

❏ Day 3: 5K+ Stamina

❏ Day 4: 10-minute upper arms workout nhs.uk/live-well/exercise/1...

❏ Day 5: 5K+ Stamina

❏ Day 6: 10-minute abs workout nhs.uk/live-well/exercise/1...

❏ 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.

4 Replies

The timing on this is wonderful for me, thank you!

CBDB
CBDBAdministrator in reply to teamfridge

That’s fabulous! Enjoy!

I graduated C25K at the end of October and have been doing consolidating runs ever since, I can run 5.3k in about 35 minutes. I,m going to start this 12 week fitness plan because I haven't done anything like this yet.

CBDB
CBDBAdministrator in reply to drun

Oh well done! It’ll get you into cross training and also get to know the NHS website resources for strength and flexibility cross training. So hope you’ll enjoy it as much as I did. My journey through the programme I documented here: healthunlocked.com/couchto5...

Enjoy your journey and let us know how it’s going!

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