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Go from the couch to running 5K in 9 weeks with the classic Couch to 5K programme, on your wrist. HOW IT WORKS Couch to 5K takes you from no running to 30 minutes of non-stop running (about 5K) in 9 weeks. You do 3 sessions a week, about 30 minutes each, with a rest day between them. Each session starts with a 5 minute warm-up walk and ends with a 5 minute cool-down walk. Week 1 starts with 60 second runs. Each week adds a bit more running. Go slowly. You should be able to talk while you run. If a week is too hard, do it again. That is part of the plan. THE FULL PROGRAMME All 9 weeks and all 27 sessions, from 60 second runs in week 1 to 30 minutes of non-stop running in week 9. WHAT YOU GET - Run/walk intervals: warm up, run, walk, cool down - Session preview: see each part of the run before you start - Vibration alert at each change, so you can keep your eyes off the watch - Big countdown timer with colour-coded intervals (green = run, blue = walk) - Progress ring for the full session - Pause, skip and resume. The app remembers where you stopped, also after you close it - Saves each run to Garmin Connect as a running activity, with time, heart rate and laps for each interval - GPS on: distance, pace and a map. GPS off: for running without a map. The watch shows "Searching for GPS" and vibrates when it is ready - Turn activity recording off in Settings if you want only the timer - Short welcome guide on first start, and a note after each session - Rest day reminder on the start screen FREE VERSION Not sure yet? Try Couch to 5K Free first. It has weeks 1 to 3 with all the same features. Your progress does not move between the two apps. https://apps.garmin.com/apps/5254c940-0dbf-4d89-bfac-9345049e840f Works on 118 Garmin watches. No phone needed during the run. Questions or problems: [email protected]

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