Running the London Marathon might feel like an impossible goal for many of us. But if you're looking to introduce more exercise into your daily routine, why not aim to run a 5K?
Where to Begin
The great news is that running doesn’t require much gear, just a pair of shorts, a T-shirt, and, most importantly, a good pair of running shoes. With the right approach, most beginners can train to run a 5K in 8 to 9 weeks. There are plenty of resources out there to support you, and following a structured plan can make the journey much easier.
While it’s not essential to use a training plan, it’s highly recommended. A plan helps you build fitness gradually, reducing the risk of injury from doing too much too soon. One of the most popular and beginner-friendly options is the original ‘Couch to 5K’ plan, created by American Josh Clark.
The Couch to 5K Plan
This plan involves running three times a week, with rest days in between each session.
Week 1
Warm up with a brisk 5-minute walk.
Alternate 60 seconds of running with 90 seconds of walking for 20 minutes.
Week 2
Warm up with a 5-minute walk.
Alternate 90 seconds of running with 2 minutes of walking for 20 minutes.
Week 3
Warm up with a 5-minute walk.
Complete two cycles of:
90 seconds running, 90 seconds walking, 3 minutes running, 3 minutes walking.
Week 4
Warm up with a 5-minute walk.
Run 3 minutes, walk 90 seconds, run 5 minutes, walk 2.5 minutes, run 3 minutes, walk 90 seconds, run 5 minutes.
Week 5
Run 1: 5-minute walk, 5 mins run, 3 mins walk, 5 mins run, 3 mins walk, 5 mins run
Run 2: 5-minute walk, 8-minute run, 5-minute walk, 8-minute run
Run 3: 5-minute walk, then run 20 minutes non-stop
Week 6
Run 1: 5-minute walk, 5-minute run, 3-minute walk, 8-minute run, 3-minute walk, 5-minute run
Run 2: 5-minute walk, 10-minute run, 3-minute walk, 10-minute run
Run 3: 5-minute walk, 25 minutes running non-stop
Week 7
5-minute walk, then 25 minutes of running
Week 8
5-minute walk, then 28 minutes of running
Week 9
5-minute walk, then 30 minutes of running
By the end of the programme, you'll be running for a full 30 minutes—a major achievement!
Why Run?
Running offers a host of physical and mental health benefits. It improves cardiovascular fitness, strengthens muscles and bones, helps manage weight, and can boost your mood and reduce stress. However, if you haven’t exercised in a while or have any medical conditions, it’s wise to speak with your GP before starting a new fitness programme.