Beginner training plan: 0 to 5k

Start running with this 10-week couch to 5k training plan.

I’ve taught hundreds, probably even thousands, of women to run, and every single beginner who turned up to one of my courses was as nervous as you might be as you head out the door for your first run. I believe you can do it - all it takes is 10 weeks of getting out the door and running.

It’s tempting to put off starting a new activity or habit until conditions are ‘perfect’. Whether that’s once the weather is a bit nicer, after a busy period at work has passed or after the school holidays have finished. But, if you want to start running, the best time to start is now. Conditions are never going to be perfect - so just go for it.

I won’t pretend it’s easy - starting running is hard and working up to that first 5k is probably the hardest part of running. I know because I’ve been there myself. It’s going to take quite a few weeks until you start to find it getting easier. But, stick with it and it will. Each week you’ll get a little fitter and get closer to experiencing that elusive runners high.

Below is a 10-week training plan and the answers to some of the questions you may have about training.