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Start running with the classic Couch to 5K programme, on your wrist. This free version has weeks 1 to 3. 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. FREE AND FULL VERSION Couch to 5K Free: weeks 1 to 3 (9 sessions), from 60 second runs to 3 minute runs. Couch to 5K (full version): all 9 weeks (27 sessions), up to 30 minutes of non-stop running. All other features are the same in both apps. Your progress does not move to the full version. In the full version, press up or down on the start screen to go to week 4. Get the full version: https://apps.garmin.com/apps/ba65eb07-e047-48c4-aeda-1d25a3e532e3 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 Works on 118 Garmin watches. No phone needed during the run. Questions or problems: [email protected]

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