JANUARY 2027 · LIMITED TO 5 COACHING PLACES

YOUR NINE-WEEK STRENGTH COMPANION

stronger for
every run.

Couch to 5K strength plan: nine weeks, no equipment

A little strength alongside Couch to 5K.
Short sessions. Familiar movements. No gym equipment.

9weeks, at your pace
2short sessions a week
0weights, bands or machines
For adults starting Couch to 5K. Use a solid wall for support and a comfortable floor space; a mat is optional. This is an independent JG Fitness running-support plan, not an NHS-issued strength programme. Running from a printed sheet? Get the printable Couch to 5K plan and run log.

ONE WEEK AT A TIME

Your strength sessions.

Match this to the week you are running, even if that means repeating a week. These targets are a starting point: reduce them whenever the runs or recovery need it.

REST TIMER

01:00

Rest 45–60 seconds between sets or exercises; take 15–30 seconds to change sides. Take longer whenever you need it.

Optional ticks save only in this browser on this device. You can untick a session to repeat it.

KEEP THE RUNNING SIMPLE

A week that leaves room
to recover.

Follow the NHS app for all three runs. This example pairs strength with the first two run days so the days between runs stay easy. Run first; do strength after the cool-down walk, or later that day once you feel settled.

MONRun 1+ Session A
TUERecoveryRest or gentle walking
WEDRun 2+ Session B
THURecoveryRest or gentle walking
FRIRun 3Running only
SAT / SUNRecoveryNo catch-up sessions

Before and during strength

Start with 3 minutes of easy walking or marching, then 3 small practice hinges and knee bends. Use controlled repetitions, around 2 seconds down and 1–2 seconds up. Breathe normally during holds.

Aim for comfortable-to-moderate effort, around 4–6 out of 10. Stop with about 3 good repetitions left, or several seconds before a hold becomes shaky. This is not a fast circuit.

Finish with a minute or two of easy walking. Session time estimates include this preparation, rests and finish.

Make the plan fit you

Move the days to suit you, keeping a rest day between runs and about 48 hours between strength sessions. Avoid new leg-strength work the day before the longest run. If tired after running, skip strength rather than force it.

Progress only when movement stays controlled and any mild soreness has settled before the next run. Otherwise repeat the strength week, use one set or an easier version. Never make up missed sessions by doubling up.

If you repeat a Couch to 5K week, repeat its strength week too. A week may take longer than seven days.

Starting in your fifties or beyond? Read my guide to Couch to 5K over 50.

Keep it comfortable. Stop for sharp or worsening pain, dizziness or unusual breathlessness. If you have a health condition, have been inactive for some time or are unsure about starting, speak with a GP or suitable health professional. This is general exercise guidance, not injury rehabilitation.
Follow the NHS Couch to 5K running plan ↗

FROM YOUR RUNNING LIBRARY

Six movements.
Keep them familiar.

Every exercise links to its own YouTube demonstration. Keep the beginner versions described here for all nine weeks: use wall support, a comfortable range and the repetitions or hold times shown in your plan. Each video note explains any difference in depth or support. Videos open on YouTube and need internet access.

E04 · YOUR RUNNING LIBRARY

Supported bodyweight hinge

Stand beside a wall with fingertips resting on it. Shift onto one leg. Move the free leg a little behind you as the hips move back; keep the pelvis facing the floor. Use a short range and return slowly. Work both sides.

Make it easier

Keep the rear toes touching the floor as a kickstand. Use more wall support and a smaller hinge.

Keep this bodyweight only, with a small hinge and steady wall support. The kickstand option is a JG beginner adaptation.

▶ Watch on YouTube ↗Nick Ortego · 1:54 tutorial. Shows a bodyweight hinge reaching to the wall. For this plan, keep steady hand support and use a smaller range.

E01 · YOUR RUNNING LIBRARY

Shallow lunge hold

Stand in a split stance beside a wall. Rest fingertips on the wall for balance. Bend both knees slightly and hold with the front knee following the toes. Stay tall, then stand and change sides.

Make it easier

Shorten the stance, stay higher and shorten the hold. If needed, replace with the shallow wall sit for the same sets and hold time: one two-leg hold per set, not per side. Do not add both.

Use a shallow, unweighted hold with wall support. Stay higher than the demonstration and follow the short hold time in your week.

▶ Watch on YouTube ↗Mobility Doc · 1:21 tutorial. Use the unweighted lunge hold, but stay higher and hold the wall. Follow this plan's short hold times.

E07 · YOUR RUNNING LIBRARY

Two-leg calf raise

Face a wall with fingertips on it. Keep both feet on flat ground and the knees comfortably straight. Rise onto both forefeet, then lower without bouncing. Keep both legs working together.

Make it easier

Lift the heels less and use firmer hand support. Reduce repetitions if control fades.

Use both legs on flat ground for all nine weeks, as in the demonstration. Add wall support; no step or added weight.

▶ Watch on YouTube ↗UCSF Orthopaedic Surgery · 0:26 demonstration of both legs working together. Use a wall for balance and follow this plan's repetitions.

E02 · YOUR RUNNING LIBRARY

Shallow wall sit

Place your back against a solid wall and bring the feet a little forward. Slide down a short way, with knees following the toes. Keep the position shallow enough to hold while breathing normally. Stand up before form changes.

Make it easier

Stay higher on the wall and shorten the hold. You do not need a right angle at the knees.

Use a shallow, unweighted version. Stay higher than the full wall sit in the tutorial; keep the hold time from your week.

▶ Watch on YouTube ↗Well+Good / Kelsey Wells · 1:39 tutorial. Watch the correct setup, then use a shallower bend and the hold time from your week.

E08 · YOUR RUNNING LIBRARY

Supported split-stance calf raise

Face a wall in a short split stance with both hands supported. Bend the front knee a little, keeping the rear toes on the floor. Lift and lower the front heel in a small controlled movement. Stand up, reset and change sides.

Make it easier

Use a very shallow stance. If balance is difficult, use the two-leg calf raise instead for the listed repetitions once per set, not per side.

Use a shallower split stance than the demonstration and hold the wall. Lift only the front heel with control; no weights or raised surface.

▶ Watch on YouTube ↗Hockey Training Exercise Demonstrations · 0:09 bodyweight demonstration on flat ground. Stay higher and use wall support for this beginner plan.

E20 · YOUR RUNNING LIBRARY

Knee-supported side plank

Lie on your side with knees bent and stacked. Place the supporting elbow below the shoulder. Press through the forearm and knees to lift the hips into a line with the shoulders and knees. Keep the top hand on your hip. Lower gently and change sides.

Make it easier

Use a wall side-support: stand side-on, place the forearm on the wall below shoulder height, move the feet slightly away and lean gently into the forearm while keeping the body straight. Use the same short hold on each side.

JG beginner regression of library E20. The linked video shows the knee-supported version used here. Keep both knees together; do not lift the top leg.

▶ Watch on YouTube ↗Good Vibes Physio · 0:21 knee-supported demonstration. Use this plan's short hold times; do not lift the top leg.

The plan uses the saved JG Fitness library created on 29 September 2026, retaining its exercise IDs. Dedicated YouTube demonstrations were checked on 2 October 2026; video creators are credited beside each link. Open your full running library ↗ — it may ask for your private access email link.

THE WHOLE JOURNEY

Steady progress.
Room to repeat.

Strength volume eases in weeks 5, 6 and 9 to leave room for the running progression. Choose a week to see its exact repetitions and hold times.

TAKE IT WITH YOU

Your complete printable plan.

One page per week, both sessions and all six exercise guides. Demo links also work from the PDF when you are online.

Download the PDF ↓

About this plan

Exercise selection and strength doses are JG Fitness adaptations for this companion. They are not prescribed or endorsed by the NHS. This focuses on the legs, hips and trunk to support running; it is not a complete programme for every major muscle group.

Running structure checked against the NHS Couch to 5K plan on 2 October 2026. General starting guidance: NHS strength exercises and NHS activity guidance. Knee-supported side-plank technique: Royal Berkshire exercise guide; its rehabilitation doses are not used here.