5K Your Way. Move Against Cancer
5K Your Way. Move Against Cancer
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    • Home
    • REGISTER
    • Find out more
      • THE BENEFITS
      • CONTACT US
      • AMBASSADOR INTEREST FORM
      • MOVE Charity
    • Move Your Way resources
      • About this section
      • Q&A's: Inspirational
      • Q&A's: Educational
      • Blogs and Newsletters
      • Move Your Way Sessions
      • Workshops
      • Videos from our community
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      • Couch to 5k Your Way- Run
      • Couch to 5k Your Way-Walk
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    • SHOP
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    • Useful Links
    • All 5k Your Way Locations
      • North 5KYW Groups
      • Midlands 5KYW Groups
      • South 5KYW Groups
      • Ireland 5KYW Groups
      • N.Ireland 5KYW Groups
      • Wales 5KYW Groups
      • Channel Islands Groups

  • Home
  • REGISTER
  • Find out more
  • Move Your Way resources
  • Couch to 5k Your Way
  • DONATE
  • SHOP
  • Giraffe buffs
  • Our Supporters
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  • All 5k Your Way Locations

Couch to 5k your way- 10 WEEK run programme

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Start our couch to 5k Your Way plan whenever suits you!

 We have created a very exciting new programme to support you to completing a 5k Your Way or a (Not) 5k Your Way!


This is an easy step by step 10 week programme to follow, let us know you're doing it and we'll give you some virtual support and shout out's and we'd love to see any pictures of you getting involved. 


Check out the plan here and get ready to start Moving Your Way and be on the road to running 5k!


Looking forward to having you joining us!     


A BIG shoutout and thank you to Carolyn Garritt for creating the 10 week plan for us! We are really excited about it!  

10 week run ‘Couch to 5k Your Way’

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This plan works equally for beginners and improvers.

Week 1

This week’s run plan: 

5 minute warm up walk. Then Run 60 seconds, walk 60 seconds x 10. 5 minute cool down walk. 

Try to spread your three sessions out across the week 

Week 2

This week’s run plan:

5 minute warm up walk. Then Run 90 seconds, walk 60 seconds x 9. 5 minute cool down walk

Week 3

5 minute warm up walk. 

Run 2 minutes, walk 1 min x 9. 

5 minute cool down walk 

Week 4

5 minute warm up walk. 

Run 2.5 mins, walk 1 min x 9.

5 minute cool down walk 

Week 5

5 minute warm up walk. 

Run 3 mins, walk 1 min x 8. 

5 minute cool down walk

Week 6

This week’s runs: 5 minute warm up walk. Then Run  3.5 mins, walk 1 min x 7. 

5 minute cool down walk 

Week 7

5 minute warm up walk. 

Run 4 mins, walk 1 min x 7. 

5 minute cool down walk 

Week 8

5 minute warm up walk. 

Run 4.5 mins, walk 1 min x 6. 

5 minute cool down walk 

Week 9

5 minute warm up walk. 

Run 5 mins, walk 1 min x 5. 

5 minute cool down walk 

Week 10: You've done it!!

Our last week: 

5 minute warm up walk. 

Run 5.5 mins, walk 1 min x 5. 

5 minute cool down walk

And then… a 5k run – 5k   completely your way, whether you try to run the whole thing, or do it taking   a short walk break after every km or try for a PB, or simply aim to finish  smiling. 

Week 1- Run plan

Couch to 5k Your Way plan!

A HUGE thanks to our fantastic Southwark ambassador, Carolyn for these fantastic plans and this brilliant week one video! Carolyn kicks us off in style!! She describes the plans, gives great advice and excellent motivation!

Good luck and have fun if you're giving this a go!! We'd love to see any pictures and hear how it's going! Have fun!

Sue shares her story on building up her running post chemo

Thank you so much to Sue for her brilliant words! Sue is our hero! This goes to show that if you put your mind to something, you can do anything.   


"Slowly I've got stronger and stronger and now I can jog every day. Any of you out there who have had chemo and are feeling the fatigue, give it a go- it's amazing how much better you feel physically and mentally." 

Alex with some motivation!

 Alex say hi post her wet and windy run this week!  


"In a few short weeks you'll be running 5k and what an amazing achievement that is!"  


Thanks so much Alex ! Keep going everyone- you're all doing fantastic! 

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