Couch to 5K+
Each 5K+ podcast provides a structured run with running music and coaching to develop your running technique, speed and stamina.
The podcasts were produced with sports music experts AudioFuel, who specialise in music to help you run faster and for longer.
The music has a beat to match and drive your stride when you run to increase your performance and make your running easier.
Research shows that listening to music while exercising can also reduce your feeling of effort and tiredness by up to 12%.
As a Couch to 5K graduate, you may be missing the structure of the programme and your routine of three runs a week.
The 5K+ series is designed to motivate you to keep running regularly and develop your running ability further.
- Download 5K+ Stepping stone podcast, a 30-minute continuous run designed for recent Couch to 5K graduates. Click here to download without the introduction
- Download 5K+ Speed podcast, a 16-minute run alternating fast and slow sections specifically designed to improve your speed. Click here to download without the introduction
- Download 5K+ Stamina podcast, a 35-minute run with music to keep you running at a faster pace for longer.Click here to download without the introduction.
Each podcast includes a five-minute warm-up walk and cool down walk to ease you in and out of your running session.
You can use these podcasts in any order and keep using them regularly to build up your speed, stamina and maintain your fitness.
Coaching tips and motivation are provided by Laura, who also lent her voice to the NHS Choices Couch to 5K podcasts.
Laura says Couch to 5K got her into the habit of running three times a week and after graduating from the programme she wanted something to keep going.
“Having the structure of the Couch to 5K plan was really helpful and having designated 'running days', meant I couldn't make excuses.
“If you're anything like me, you're missing the structure of the Couch to 5K programme and looking for a new challenge to keep you motivated.
“These new 5K+ running podcasts will help you stick to your running routine while taking your running to the next level.
“When I graduated, I started to map my runs and I realised that I was running less than 5K in 30 minutes.
“I think this is common among Couch to 5K graduates. So my first aim was to speed up and achieve that '5K-in-30-minutes' target.
“I did this by using the same music playlist and the same route on every run – to keep track of how fast I was going – and to know if I needed to speed up.
“These new 5K podcasts do a much better job of this – and feature some great tips for improving your running style.”