Related Links:
- How much exercise?
- Benefits of exercise
- Physical activity guidelines: children (under 5s)
- Physical activity guidelines: children and young people
- Physical activity guidelines: adults
- Why we should sit less
- Physical activity guidelines: older adults
- Exercise as you get older
- Couch to 5K
- Couch to 5K: week by week
- How to stretch after a run
- Get running with Couch to 5K
- Life after Couch to 5K
- Running podcasts for C25K graduates
- Knee exercises for runners
- Knee pain and other running injuries
- Exercise tips
- Get active with a disability
- Fitness advice for wheelchair users
- Common exercise mistakes
- Why do I feel pain after exercise?
- Exercises for sciatica
- Common posture mistakes and fixes
- Fitness guides
- Get active your way
- Get fit for free
- How to warm up before exercising
- How to stretch after exercising
- A guide to pilates
- A guide to tai chi
- A guide to yoga
- Running for beginners
- Swimming for fitness
- Dance for fitness
- Walking for health
- 10-minute workouts
- 10-minute abs workout
- 10-minute upper arms workout
- 10-minute firm butt workout
- 10-minute home cardio workout
- 10-minute home toning workout
- 10-minute legs, bums and tums home workout
- 5-minute wake-up workout
- Do I need to stretch before exercising?
- Exercises for strong bones
- 12-week fitness plan
- Balance exercises
- Flexibility exercises
- Gym-free exercises
- Gym-free workouts
- Easy exercises
- Sitting exercises
- Strength exercises
- Get fit with Strength and Flex
- Strength and Flex exercise plan
- Strength and Flex exercise plan: week by week
- Strength and Flex exercise plan: how-to videos
- How to improve your strength and flexibility
12-week fitness plan
Want to improve your health? Need to lose weight? This activity plan for beginners, combining running and strength and flexibility workouts, will get you into the habit of regular exercise in 12 weeks.
The plan is structured but flexible enough to allow you to fit the exercise sessions around your other weekly commitments.
Before starting each week, plot in your calendar what days and times you'll be exercising. This will help you stick to the plan. Don't forget to factor in 1 rest day per week (on a day of your choosing).
All you need to get started is any type of MP3 or digital media player, or smartphone, and a pair of running shoes.
Get ready by downloading the Couch to 5K running, 5K+ and Strength and Flex podcasts and print the 10-minute workout series.
Week 1
Day 1: Couch to 5K – run 1 (workout duration: 20 minutes)
Day 2: Strength and Flex – level 1 (36 minutes)
Day 3: Couch to 5K – run 1
Day 4: Strength and Flex – level 1
Day 5: Couch to 5K – run 1
Day 6: Strength and Flex – level 1
Include a rest day
Week 2
Day 1: Couch to 5K – run 2 (20 minutes)
Day 2: Strength and Flex – level 2 (37 minutes)
Day 3: Couch to 5K – run 2
Day 4: Strength and Flex – level 2
Day 5: Couch to 5K – run 2
Day 6: Strength and Flex – level 2
Include a rest day
Week 3
Day 1: Couch to 5K – run 3 (20 minutes)
Day 2: Strength and Flex – level 3 (36 minutes)
Day 3: Couch to 5K – run 3
Day 4: Strength and Flex – level 3
Day 5: Couch to 5K – run 3
Day 6: Strength and Flex – level 3
Include a rest day
Week 4
Day 1: Couch to 5K – run 4 (16 minutes)
Day 2: Strength and Flex – level 4 (45 minutes)
Day 3: Couch to 5K – run 4
Day 4: Strength and Flex – level 4
Day 5: Couch to 5K – run 4
Day 6: Strength and Flex – level 4
Include a rest day
Week 5
Day 1: Couch to 5K – run 5, workout 1 (16 minutes)
Day 2: Strength and Flex – level 5 (44 minutes)
Day 3: Couch to 5K – run 5, workout 2 (16 minutes)
Day 4: Strength and Flex – level 5
Day 5: Couch to 5K – run 5, workout 3 (25 minutes)
Day 6: Strength and Flex – level 5
Include a rest day
Week 6
Day 1: Couch to 5K – run 6 (workout 1, 29 minutes)
Day 2: 10-minute cardio workout
Day 3: Couch to 5K – run 6 (workout 2, 28 minutes)
Day 4: 10-minute abs workout
Day 5: Couch to 5K – run 6 (workout 3, 30 minutes)
Day 6: 10-minute firm butt workout
Include a rest day
Week 7
Day 1: Couch to 5K – run 7 (30 minutes)
Day 2: 10-minute full body toning workout
Day 3: Couch to 5K – run 7 (30 minutes)
Day 4: 10-minute upper arms workout
Day 5: Couch to 5K – run 7 (30 minutes)
Day 6: 10-minute firm bums, legs and tums workout
Include a rest day
Week 8
Day 1: Couch to 5K – run 8 (33 minutes)
Day 2: 10-minute cardio workout
Day 3: Couch to 5K – run 8
Day 4: 10-minute upper arms workout
Day 5: Couch to 5K – run 8
Day 6: 10-minute abs workout
Include a rest day
Week 9
Day 1: Couch to 5K – run 9 (35 minutes)
Day 2: 10-minute bums legs and tums workout
Day 3: Couch to 5K – run 9
Day 4: 10-minute firm butt workout
Day 5: Couch to 5K – run 9
Day 6: 10-minute full body toning workout
Include a rest day
Week 10
Day 1: 5K+ Stepping stone (30 minutes)
Day 2: 10-minute legs, bums and tums workout
Day 3: Stepping stone
Day 4: 10-minute full body toning workout
Day 5: Stepping stone
Day 6: 10-minute firm butt workout
Include a rest day
Week 11
Day 1: 5K+ Stamina (35 minutes)
Day 2: 10-minute cardio workout
Day 3: 5K+ Stamina
Day 4: 10-minute upper arms workout
Day 5: 5K+ Stamina
Day 6: 10-minute abs workout
Include a rest day
Week 12
Day 1: 5K+ Speed] (16 minutes)
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.