Setting up a gym at home can be ideal to give you absolutely no excuse to not get fit. The NHS have created their no fuss guide for their initiative Couch to 5k which we'll share with you in this blog.
You can use our chrome racking range inside or outside to store all the gym equipment you may need such as dumbbells, kettlebells, boxing gloves and of course your bottle of water.
Couch to 5K: week by week
A week-by-week description of the nine-week set of Couch to 5K podcasts. Each week involves three runs.
Week one
For your three runs in week one, you will begin with a brisk five-minute walk, then alternate one minute of running and one-and-a-half minutes of walking, for a total of 20 minutes.
Week two
For your three runs in week two, you will begin with a brisk five-minute walk, then alternate one-and-a-half minutes of running with two minutes of walking, for a total of 20 minutes.
Week three
For your three runs in week three, you will begin with a brisk five-minute walk, then two repetitions of one-and-a-half minutes of running, one-and-a-half minutes of walking, three minutes of running and three minutes of walking.
Week four
For your three runs in week four, you will begin with a brisk five-minute walk, then three minutes of running, one-and-a-half
Week five
There are three different runs this week: Run one: a brisk five-minute walk, then five minutes of running, three minutes of walking, five minutes of running, three minutes of walking and five minutes of running. Run two: a brisk five-minute walk, then eight minutes of running, five minutes of walking and eight minutes of running. Run three: a brisk five-minute walk, then 20 minutes of running, with no walking.
Week six
There are three different runs this week: Run one: a brisk five-minute walk, then five minutes of running, three minutes of walking, eight minutes of running, three minutes of walking and five minutes of running. Run two: a brisk five-minute walk, then 10 minutes of running, three minutes of walking and 10 minutes of running. Run three: a brisk five-minute walk, then 25 minutes of running with no walking.
Week seven
For your three runs in week seven, you will begin with a brisk five-minute walk, then 25 minutes of running.
Week eight
For your three runs in week eight, you will begin with a brisk five-minute walk, then 28 minutes of running.
Week nine For your three runs in week nine, you will begin with a brisk five-minute walk, then 30 minutes of running.
