![]() ![]() The Couch to 5K training plan, which is perhaps the most famous training programme to get new runners up and running, was originally devised by American Josh Clark in the mid-1990s. ![]() With Parkrun – the free weekly 5K – available for free in locations across the UK, it's never been easier to test yourself over the distance in a welcoming, inclusive environment. Over the course of six weeks, you will reduce the amount of time spent walking, and increase the amount of time running, until eventually, the walking intervals are non-existent.īuilding up to running 5K is a great goal for beginner runners. If you find this too easy, or you’re already used to running for up to 30 minutes a few times a week, take a look at our intermediate 5K training plan instead. Why the breaks? Our bodies need time to adapt to running and absorb the impact, so by adding short walking breaks into the sessions, we can gradually build our running volume over time at a safer rate. This training plan gradually increases the volume during this period, starting with a series of short run-walk intervals. Follow our beginner’s training plan below to help build your fitness, taking you from couch to 5K in just six weeks. Want to run a 5K, but not quite sure where to begin? Whether you're returning to running from injury, or starting from scratch, you’ve come to the right place. ![]()
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