Couch to 5k

🏃‍♂️ From Couch to 5K: Your Guide to Getting Started with Running

Have you ever watched someone running in the park and thought, “I wish I could do that”? You can — and Couch to 5K is the perfect place to begin.

Whether your goal is to improve your fitness, boost your mental health, or just prove to yourself that you can, Couch to 5K is designed with complete beginners in mind. No fancy gear, no running experience needed — just a pair of trainers and a bit of commitment.

💡 What Is Couch to 5K?

Couch to 5K (often called C25K) is a 9-week structured programme that helps you go from barely running to confidently covering 5 kilometres (or around 30 minutes) non-stop. It gradually builds your endurance by alternating walking and running intervals, helping your body adapt safely and effectively.

It’s perfect for:

People new to exercise

Anyone returning to fitness after a break

Those who want to lose weight or improve heart health

People looking to improve their mental wellbeing

🗓️ How It Works

Each week includes 3 workouts. In the early weeks, you’ll spend more time walking than running. Over time, the running segments increase until, by week 9, you’re running a full 5K.

Here’s a rough breakdown:

Week 1: 60 seconds running / 90 seconds walking

Week 5: 5-8 minute running intervals

Week 9: Run 30 minutes non-stop!

You can use the free NHS Couch to 5K app or follow a printable plan, and many find it helpful to listen to a podcast or music to stay motivated.

🧠 The Mental Boost

Couch to 5K isn’t just about physical fitness. Many people report:

Improved mood and self-esteem

Less stress and anxiety

A better night’s sleep

A sense of achievement

Running releases endorphins — and that post-run buzz is real!

🏃‍♀️ Tips for Success

Start slow: It’s okay to repeat a week if you need to.

Be consistent: Try to stick to 3 sessions a week, ideally with rest days in between.

Get the right shoes: Supportive running shoes will make a world of difference.

Track your progress: Use an app or a journal to stay motivated.

Celebrate your wins: Each run is a step forward, no matter how small.

🙌 Need Help Getting Started?

If you're unsure where to begin or want that extra bit of accountability, I offer beginner-friendly fitness coaching tailored to your goals — including walk/run programmes, technique tips, and motivation along the way.

Let’s take that first step together.

📩 Message or book a free consultation. Your 5K starts now!