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12-week fitness plan

Do you want to improve your fitness? Do you need to lose weight? This activity plan for beginners, combining running, 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 one rest day (on a day of your choosing) per week.

All you need to get started is a digital device, 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 bingo wings 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 bingo wings 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 bingo wings 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 (no intro version)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.

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Important: Our website provides useful information but is not a substitute for medical advice. You should always seek the advice of your doctor when making decisions about your health.

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