What we’ll cover:

• What the Couch to 5km programme is and how it works.
• Weekly breakdown of the plan to guide your progress.
• Tips for staying motivated and injury-free.

What is the Couch to 5km Programme?

The Couch to 5km programme is designed to help beginners or those returning to running gradually build their endurance over nine weeks. The goal is to go from little or no running, to completing a 5km run by the end of the programme.

This method is achievable for all abilities, using a mix of walking and running to build stamina without overwhelming your body. The plan involves three weekly sessions, with rest or low-impact activity in between.

By the end of the programme, you’ll not only have the stamina for a 5km run but also the confidence to continue making running part of your routine.

Weekly plan

Week 1:

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

Week 2:

• Frequency: 3 runs a week with rest or light activity in between.
• Details: Brisk 5-minute warm-up walk, then alternate 90 seconds of running with 2 minutes of walking for 20 minutes.

Week 3:

• Frequency: 3 runs a week with rest or light activity in between.
• Details: Brisk 5-minute warm-up walk, then repeat:
  
  • 90 seconds of running → 90 seconds of walking.
  • 3 minutes of running → 3 minutes of walking.

Week 4:

• Frequency: 3 runs a week with rest or light activity in between.
• Details: Brisk 5-minute warm-up walk, then:
  
  • 3 minutes of running → 90 seconds of walking.
  • 5 minutes of running → 2 ½ minutes of walking.
  • 3 minutes of running → 90 seconds of walking.
  • 5 minutes of running.

Week 5:

• Frequency: 3 runs a week with rest or light activity in between.
• Run 1: 5-minute warm-up walk, then:
  
  • 5 minutes running → 3 minutes walking (repeat 3 times).
• Run 2: 5-minute warm-up walk, then:
  
  • 8 minutes running → 5 minutes walking (repeat twice).
• Run 3: 5-minute warm-up walk, then:
  
  • 20 minutes of running with no walking.

Week 6:

• Frequency: 3 runs a week with rest or light activity in between.
• Run 1: Brisk 5-minute warm-up walk, then:
  
  • 3 minutes running → 90 seconds walking.
  • 5 minutes running → 2 ½ minutes walking.
  • 3 minutes running → 90 seconds walking.
  • 5 minutes running.
• Run 2: 5-minute warm-up walk, then:
  
  • 10 minutes running → 3 minutes walking (repeat twice).
• Run 3: 5-minute warm-up walk, then:
  
  • 25 minutes running with no walking.

Week 7:

• Frequency: 3 runs a week with rest or light activity in between.
• Details: Brisk 5-minute warm-up walk, then:
  
  • 25 minutes running with no walking.

Week 8:

• Overview: 3 runs a week with rest or light activity in between.
• Details: Brisk 5-minute warm-up walk, then:
  
  • 28 minutes running with no walking.

Week 9:

• Goal week: Time to complete your 5km run!
• Details: Schedule just one run earlier in the week to prepare, allowing at least two rest days before your full 5km goal later in the week:
  
  • Brisk 5-minute warm-up walk, then:
  • 20 minutes of running at a relaxed pace to conserve energy.

Top tips to help you succeed

1. Warm-up and cool-down:
   Start each session with a brisk 5-minute walk and finish with stretches to prevent injuries.
2. Listen to your body:
   If you feel fatigued or out of breath, slow down or take an extra rest day. Progress at a pace that feels right for you.
3. Mix up surfaces:
   Alternate between pavement, trails, and softer surfaces to reduce impact on joints.
4. Stay hydrated:
   Drink water before and after your runs to keep hydrated, especially in warmer weather.
5. Find a running buddy:
   Running with a friend can keep you motivated and make the experience more enjoyable.

Why it works

The Couch to 5km programme is effective because it builds endurance gradually. By alternating running and walking, your body adapts to increased activity levels, reducing the risk of burnout or injury.

The structure also makes the programme accessible, allowing you to fit it into your lifestyle without requiring advanced equipment or memberships.

Ready to go

The Couch to 5km programme is about progress, not perfection. Whether you’re looking to boost your fitness or find a new hobby, this plan offers a manageable way to get started.

Remember, your Roczen clinician is here to guide you along the way. Let’s get moving!

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