Start running thanks to our Couch to 5K indoor program
Get in shape and start running with the NHS "Couch to 5K" program and its 13 videos on Kinomap. Run 3 times a week on your treadmill and in 9 weeks only, you'll be able to run your first 5K (3,1 mile) race!
Always start your session with a 5 minutes warm-up walk. Here below is the full program of this Couch to 5K program. Everything is explained in the video. You just have to follow what Laura says.
Run 1
Run 2
Run 3
1' running/1'30 walking
x8
1' running/1'30 walking
x8
1' running/1'30 walking
8
WEEK 1
1'30 running/2' walking
x6
1'30 running/2' walking
x6
1'30 running/2' walking
x6
WEEK 2
1'30 running/1'30' walking
3' running/3' walking
x2
1'30 running/1'30' walking
3' running/3' walking
x2
1'30 running/1'30' walking
3' running/3' walking
x2
WEEK 3
3' running/1'30 walking
5' running/2'30 walking
3' running/1'30 walking
5' running
3' running/1'30 walking
5' running/2'30 walking
3' running/1'30 walking
5' running
3' running/1'30 walking
5' running/2'30 walking
3' running/1'30 walking
5' running
WEEK 4
5' running/3' walking
x3
8 minutes running/5' walking
x2
WEEK 5
20' running
5' running/3' walking
8' running/3' walking
5' running
10' running/3' walking
10' running
WEEK 6
25' running
WEEK 7
25' running
25' running
25' running
WEEK 8
28' running
28' running
28' running
WEEK 9
30' running
30' running
30' running
The Couch to 5K Playlist
Get ready!
Are you ready to start the program and run your first 5K race in 9 weeks on Kinomap? Check the Playlist and discover how to start running on Kinomap!
Your 14-day trial period starts with your first training session. Once it is over, go on the website, connect to your account on the page "My subscriptions", select the Kinomap App, choose one of the offers and get 20% off with the code RUNNING20.
Connect your treadmill to the App. If your equipment is interactive, the app will automatically adjust the incline. You can also connect a sensor like the Runn or the front camera of your device that will detect your movement.
In the "Browse" tab of the app, click on "Coaching", then on "Playlist". Choose the "Couch to 5K Coaching" playlist and start training on Kinomap.
Open this page from your smartphone and click on the button "start the 5K race". This will directly open the video on Kinomap App.
Many prizes to be won!
1st Prize
Runn Smart Treadmill Sensor
Connect any treadmill to your favorite fitness app with the Runn Smart Treadmill Sensor!
2nd to 11th Prize
10 Premium Membership on Adidas Runtastic
Start a training plan, challenge yourself, and get stronger with every workout with Adidas Runtastic. Get your premium membership for 12 months!
12th to 21st Prize
10 Kinomap Subscriptions
Enjoy Kinomap for free for 3 months! Start training and exploring the world from home.
Rules & Conditions
The participants that have completed the 5K video "5K race in New Zealand" between January 10th and March 31st and who have registered for the race on https://www.kinomap.com/en/couch_to_5k will be eligible to enter the draw at the end of the challenge.
Leaderboard
TIPS
Run regularly
Structure your workout
Running regularly for even short periods each day is more effective than doing twice the mileage every couple of days. It’s about turning running into your lifestyle.
The structure is important for motivation, so try to allocate specific days of the week for your runs and stick to them.
Eat right
Sleep adequately
When you increase your metabolic demand, you’re going to be hungry so you’ll need to manage that desire for more calories by choosing quality foods, otherwise, you could see frustrating changes in your body composition.
Getting adequate sleep (7–8 hours) and building rest days into a training program allows your body to go into recovery mode, so it can repair muscles, making them stronger. It also makes your next workout even better.
WELL DONE!
Running these 5km's was amazing, you should take pride! More importantly, give yourself a pat on the back for having the determination to get the training done!
