The Traitors Special – Minah Shannon and Freddie Fraser on life on the show and why running matters

We’re starting the second season of the Couch to 5K Podcast with two guests from the BBC TV series The Traitors joining Giovanna Fletcher.

Minah Shannon and Freddie Fraser were two of the most popular contestants in series 3 of The Traitors UK. With their energy and humour they take us inside the programme and reveal their own running journeys... from representing the UK to tackling half marathons.

Freddie talks about his horrific day on the TV show after being recruited as a traitor and his panic when Claudia Winkleman walked into the room during filming, whilst Minah tells an opposite story telling how she revelled in the role.

Minah explains how she got in to running. She’s downloaded the NHS Couch to 5K app 5 times, the final time in November 2023 which, she says, was life-changing. She’s progressed to running half marathons and Minah talks about how it’s improved her sleep and her mental health as well as her general health.

Freddie tells Giovanna that he had a very athletic childhood. He competed for GB as a schoolboy in the hurdles. His ambition was to make the Olympic Games but an injury forced him off the track. He finds long distances challenging and prefers to run on a treadmill rather than outside.

Giovanna talks about her experience in ‘I’m a Celebrity..’ and the lack of opportunity for exercise whilst on the show. Freddie says he was so exhausted during filming that he just slept. But Minah reveals she found a running circuit and a welfare member ran with her playing Taylor Swift on his phone to keep her motivated.

And Freddie owns up to cheating whilst trying to improve his 5K time by doing part of it on a bike!

We also have the regulars – the fantasy run, the Couch Buddy with a remarkable story of turning his life around with running, an essential tune and a top tip to completing Couch to 5K. Thanks for listening!

Presenter: Giovanna Fletcher Producer: Mark Shardlow Exec Producer: Katherine Hogan

You can download the NHS Couch to 5K app from your app store and can find more details about the programme here:

https://www.nhs.uk/better-health/get-active/get-running-with-couch-to-5k/?WT.mc_ID=Couch_Podcast_BetterHealth&wt.tsrc=display

What is Couch to 5K?

It’s a simple, free running plan for absolute beginners

How do you do Couch to 5K?

Download an app (details below) and away you go!

Can you do Couch to 5K on a treadmill?

Yes, on a treadmill or outside.

How does Couch to 5K work?

You will have a trainer in the app starting you off with a mix of running and walking.

How long does Couch to 5K take?

You’ll be going out 3 times a week for 9 weeks at a pace that feels right for you. You’ll run a little further each week. You can repeat weeks and take longer if you want to.