Running for Beginners: Your Couch to 5K Guide

Start with run-walk intervals

Begin with 60 seconds of easy running followed by 90 seconds of walking, repeated eight times. Run three times per week and extend the running intervals gradually.

Your 8-week 5K progression

Use this simple roadmap:

• Weeks 1–2: 1 min run / 1.5 min walk
• Weeks 3–4: 3 min run / 1.5 min walk
• Weeks 5–6: 8 min run / 2 min walk
• Weeks 7–8: continuous 20–30 minute run

Choose the right running shoes

Comfort is king. Choose a cushioned neutral shoe that fits a thumb's width longer than your longest toe, and replace them every 500–800 km.

Avoid common beginner injuries

Increase weekly distance by no more than about 10%, warm up for five minutes and add two strength sessions per week to protect your knees and hips.