What is the Couch to 5km Programme?

This running programme is designed to help absolute beginners, or those returning to running after a break, gradually and gently build their ability over several weeks. Being able to run 5km may feel like a BIG goal to you, that’s okay! This method makes it quite achievable for people of all abilities and does not overwhelm you with too much too soon. The goal is to go from little or no running experience to being able to complete a 5km run by the end of the programme.

The 9 week plan involves 3 runs a week, with a day of rest in between. The runs start off with mainly walking, with short periods of running only. These short periods of running will gradually get longer as endurance builds in your body from consistent practice.

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Top tips to help you succeed:

• Warm up and stretch before each run with a 5-minute brisk walk and leg stretches on both sides.
• Run on a variety of surfaces when it’s safe to, not just paved roads
• Calm your breath and calm your mind - if you’re getting out of breath, slow down!
• Listen to your body - if you’re feeling fatigued, consider taking extra rest days.
• Cool down after every run and stretch into the front, back and sides of each leg.
• Find a friend who is also looking to improve upon their current running practice and book some time to do it together!
• Consult with your clinician before starting any new exercise programme, especially if you have any health conditions.

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Week 1

• 3 runs a week with a day of rest or light, low impact exercise in between (e.g yoga or swimming)
• 3 x Runs: Brisk 5-minute warm-up walk, then alternate 60 seconds of running, with 90 seconds of walking, for a total of 20 minutes.

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Week 2

• 3 runs a week with a day of rest or light, low impact training in between
• 3 x Runs: Brisk 5-minute warm-up walk then you will alternate 90 seconds of running, with 2 minutes of walking, for a total of 20 minutes.

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Week 3

• 3 runs a week with a day of rest or light, low impact training in between
• 3 x Runs: Brisk 5-minute warm-up walk followed by 2 repetitions of the following; 
• 90 seconds of running, 90 seconds of walking, 3 minutes of running, 3 minutes of walking.

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Week 4

• 3 runs a week with a day of rest or light, low impact training in between
• 3 x Runs: Brisk 5-minute warm-up walk then 3 minutes of running, 90 seconds walking, 5 minutes running, 2 ½ minutes walking, 3 minutes running, 90 seconds walking, 5 minutes running.

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Week 5

• 3 runs a week with a day of rest or light, low impact training in between
• Run 1: brisk 5-minute warm-up walk, then 5 minutes running, 3 minutes walking, 5 minutes running, 3 minutes walking, 5 minutes running.
• Run 2: brisk 5-minute warm-up walk, then 8 minutes running, 5 minutes walking, 8 minutes running.
• Run 3: brisk 5-minute warm-up walk, then 20 minutes running, with no walking.

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Week 6

• 3 runs a week with a day of rest or light, low impact training in between
• Run 1: Brisk 5-minute warm-up walk then 3 minutes of running, 90 seconds walking, 5 minutes running, 2 ½ minutes walking, 3 minutes running, 90 seconds walking, 5 minutes running.
• Run 2: brisk 5-minute warm-up walk, then 10 minutes running, 3 minutes walking, 10 minutes running
• Run 3: brisk 5-minute warm-up walk, then 25 minutes with no walking.

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Week 7

• From now on, the plan gets you used to running for solid blocks of time, without the break of walking intervals.
• 3 runs a week with a day of rest or light, low impact training in between
• 3 x Runs: Brisk 5-minute warm-up walk, then 25 minutes of running.

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Week 8

• By now, you should be getting comfortable with the longer runs but you still need to concentrate on completing the 28 minutes without going too fast.
• 3 runs a week with a day of rest or light, low impact training in between
• 3 x Runs: Brisk 5-minute warm-up walk then 28 minutes of running.

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Week 9 … Park Run Time!

• You've nearly reached the end of your programme and you've made some great progress. This is the week when you can reach your goal of completing a 5km at the end of the week. 
• Only 1 run scheduled at least 2 days before Saturday to give you time to rest up and prepare for the Saturday park run
• Run 1: Brisk 5 minute warm-up, then 20 minutes of running at a relaxed pace (don’t go too fast). 

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To view this as a calendar format, please see ‘Couch to 5km: Calendar’

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