Get outdoors, catch some fresh air and improve your fitness levels with our couch to 2k challenge. This workout will help you over the next 9 weeks to bring you up to a 5k run (that’s 2 and a half laps of your local area). If you follow these steps and get at least 3 workouts in each week, you’ll do it with ease!

Make the most of the space around you. Map out your route and utilise the 2km near your home. Look at zig zag patterns, or laps so you can get the most out of your 2km!

Share your progress using #couch22k and help motivate your fellow Unislimmers by logging into our members-only app.

For more energising workouts and top tips to stay fit during lockdown login to US! online.

Now get your runners on and get going!

unisllim couch to 2k

Week 1

Walk briskly for 5 minutes.

Alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes.

Cool down.

Unislim couch to 2k

Week 2

Walk briskly for 5 minutes.

Alternate 90 seconds of jogging and 2 minutes of walking for a total of 20 minutes.

Cool down.

Week 3

Walk briskly for 5 minutes.

Complete the following programme twice:

Jog: 90 seconds

Walk: 90 seconds

Jog: 3 minutes

Walk: 3 minutes

Cool down.

Week 4

Walk briskly for 5 minutes.

Jog: 3 minutes

Walk: 90 seconds

Jog: 5 minutes

Walk: 2 minutes

Jog: 3 minutes

Walk: 90 seconds

Jog: 5 minutes

Cool down.

Walk 5

Walk briskly for 5 minutes.

Jog: 5 minutes

Walk: 3 minutes

Jog: 5 minutes

Walk: 3 minutes

Jog: 5 minutes

Cool down.

Week 6

Walk briskly for 5 minutes.

Jog: 5 minutes

Walk: 3 minutes

Jog: 8 minutes

Walk: 3 minutes

Jog: 5 minutes

Cool down.

Week 7

Walk briskly for 5 minutes.

Jog: 25 minutes

Cool down.

Week 8

Walk briskly for 5 minutes.

Jog: 28 minutes

Cool down.

Week 9

Walk briskly for 5 minutes.

Jog: 30 minutes

Cool down.

 

For more great workouts login/sign up to US! online.

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