Couch to 5K: How to start running in just six weeks

If you’ve never run before – or are going through a running hiatus – and are keen to put one foot in front of the other, then there’s no better time to get going than now. That said, trying something new can often seem daunting and like too much hard work, lessening the appeal.

Thankfully, running welcomes everyone and is easy to slot into your weekly routine. No matter what your level of fitness or experience, nor your work-life routine, you can do it and enjoy the countless physical, mental and emotional benefits that this sport brings. What’s more, you’ll be joining thousands of others who have discovered the uplifting power of running and made it a regular, much-loved part of their lives.

To help you get going, our beginner’s Couch to 5K training plan is your golden ticket to running success. It will build you up to completing the 5K distance comfortably within the space of six weeks, all the while boosting your strength, aerobic capacity and confidence along the way. So, ready to start running? Read on for all you need to know.

Don’t worry – our Couch to 5K training plan won’t ask you to run as hard as you can from the off. Instead, it starts with a series of run/walk intervals to get you moving gradually and pressure-free. As you progress through the six-week plan, you’ll spend less time walking and more time running until you find that you can complete the full 5K distance non-stop.

It may seem counterintuitive to spend some time walking when the big goal is to get running. However, when we start running, our bodies need time to adapt to the new demands that we’re placing on them. As such, by adding short, structured walk breaks into your Couch to 5K sessions, you can safely increase your running volume at a sensible pace.

The original Couch to 5K training plan was devised by American Josh Clark in the mid-1990s. While he wasn’t a runner at the time, Clark decided to take up running after a break-up during his early 20s. He found it to be ‘punishing and painful’ at the start, but persisted until it started to feel good – ‘physically, mentally and even spiritually’.

It was during this period that Clark created a plan to help his mum to gradually get into running, too. The result was the first Couch to 5K plan, which he put online in 1996. Word of its success began to spread, running communities started to grow and, by the mid-2000s, it was rocketing in popularity. Since then, even the NHS has created and promoted a Couch to 5K app, which in 2023 hit Train for a sub-1:25 half marathon. In fact, during that year alone, the app received over 600,000 new downloads and had over 1.9 million active users logging 7.39 million runs.

Before you start your Couch to 5K training plan, you’ll do well to have the right running shoes, kit, nutrition and pre- and post-run routines in place to help you stay happy, healthy and accountable. Here’s some useful information to point you in the right direction:

Invest in the right pair of running shoes

If you’re going to focus on just one piece of kit at the start of your running journey, make it your shoes. For the sake of your comfort and longevity in the sport, it’s important wear a pair of supportive running shoes that fit well, allow your feet to breathe, absorb impact from the ground and offer enough energy return to keep you moving with ease. It’s worth visiting a specialist running shop first to establish your running shoe size, gait and preference – then, when you’re ready to make a purchase, check out our handy list of week sub-3:30 marathon training plan Free marathon training plans for every goal What you need to know about popular race distances.

Take time to stretch

No matter how pushed you are for time, try to warm up properly before a run – it increases your heart rate and blood flow and enables more oxygen to reach your muscles, preparing you for the task at hand and reducing your risk of injury. Doing some dynamic stretches and warm-up drills Couch to 5K: How to start running in just six weeks.

Runners should always stretch after each run, too, as it helps to release muscle tension and aid recovery by increasing blood flow. If you’re not sure where to start, have a look at our essential guide to post-run stretching.

Build in some cross training

Incorporating cross training into your routine is a brilliant way to supplement your Couch to 5K running, as it helps to build strength, reduce your risk of injury risk and improve your overall fitness. What’s more, it adds all-important interest and variety to your exercise plan. The most popular forms of cross training include cycling, swimming cross training workouts to suit any running goal elliptical – but we suggest, above all, that you to stick to the activities that you enjoy the most.

Consider your nutrition

To get the best out of your Couch to 5K training plan, you’ll be wise to think about the food that you eat to support your physical training. Sticking to a Resting heart rate will keep you fuelled for your runs and assist in speeding up your recovery time, so aim to consume a good amount of protein and plenty of carbohydrate. Remember to drink plenty of water, too, and consider taking electrolytes to replace salts lost through exercise.

Pay attention to any aches and pains

It’s perfectly normal to feel some aches and discomfort when you first start running – it’s a sign that your body is adjusting to the new demands of this kind of movement. However, pain isn’t normal. If something feels so sore or acute that you have to run with a limp or alter your stride, for example, then you could be injured. In this situation, stop running immediately and take a few days off. If, after this time, the pain persists, consult a physiotherapist or your GP. It’s always better to err on the side of caution and choose rest and rehabilitation over an attempt to stick with your plan – otherwise, you could make any potential injuries even worse.

Behold our six-week Couch to 5K training plan, which outlines all the workouts you need to do – and when – to help you reach your running goal. If you need to be flexible and move or skip a couple of sessions due to other commitments, events or illness don’t worry too much – life can get in the way sometimes.

Once you’ve completed your six-week Couch to 5K plan, why not put your training to great use and take on a 5K race or parkrun? A free, weekly 5K for all, held in thousands of locations across the UK and beyond, parkrun is a fantastic way to log some miles while meeting other like-minded members of the running community.

On the day of your race or parkrun, you might find that you can run for at least 20 minutes before you need a break – that’s completely fine and normal. Start slowly, enjoy the moment and don’t be afraid to take some one-minute walking breaks to save you from exhaustion.