How to start running: the 0 to 5k beginner’s guide
I’ve taught hundreds of people to run – I can teach you too
Running is very simple – but that doesn’t mean it’s easy. The chances are that you’ve already tried to start running and either given up or found yourself injured. I’m here to help with that.
You’re not the only one, and it doesn’t mean you can’t be a runner. Many of the women turning up to my Beginners groups have tried to start running or following Couch to 5k before but never completed it. But they DO go on to reach that 5k.
My 0-5k running pack, based on the 10-week training program I use with my running groups, will take you from your first steps all the way to 5k. Each week it will tell you how far to run and give you a focus to think about during your runs.
As well as giving you a training plan to follow and all the information you need to start running, it also includes videos on warming up, stretching after your run and some pointers on good running form.
Download it and use it anywhere, any time. Run in the gym, in the park or on the road – it’s up to you.
How it works
You’ll do three runs a week. These runs will start with just one minute of running at a time and gradually build until you’re running 5k all in one go.
This plan lasts 10 weeks. While you’ll find 0-5k plans that are shorter than this, I believe that 10 weeks is the right amount of time to set aside for training for your first 5k. It will allow you to build up gradually to help you avoid injuries and really start to enjoy running.
I want you to reach the end of the 10 weeks and have your 5k be the start of a life-long love affair with running – not to tick off your 5k and then never run again.
I’ve just finished your ‘how to run 5k’ programme. I was a lapsed runner, not having run properly for a couple of years. I’ve tried Couch 2 5k programmes previously but I found yours more manageable and easy to follow. I liked that it was over 10 weeks and your advice each week was really helpful. I’m looking forward to building on this progress with the 10k programme.
Trust me
I know that you might be doubting whether you can actually make it to end of the road, let alone a whole 5k. But I believe you can do it.
I’m a UK Athletics running coach and a Level 3 Personal Trainer. I’ve worked with runners of all ages over the years to help them start running and start enjoying it. I started with a small group of women who then told their friends, who told their friends, and now my running groups fill up every 10 weeks with people travelling from all parts of London to train with me. This pack is my way of helping even more people to enjoy running.
What the pack includes
The download contains a PDF booklet and three video to help you get to your 5k goal. This includes:
- A 30-page PDF ‘How to Run 5k’ booklet.
- The 0-5k training plan developed for my Beginners training groups.
- Three videos covering warming-up, stretching and running form.
- Week-by-week break down of your training.
- All the information and advice you need to start running and start enjoying it.
If you’re already running for 2-3 miles, you might like to try my 10K training guide instead.