Complete beginners
If you have never run before, the walk and run mix lets you build up gently.
Your Couch to 5K Plan
Going from the couch to running five kilometres is very achievable with a patient plan. Ours mixes walking and running over about nine weeks, three sessions a week, with rest days in between.
What do you need to get started?
The simple beginner kit we would sort first, starting with your feet.
START HERE
Everyday running shoes from our KIPRUN jogging range.
What to prioritise
First steps
KIPRUN Jogging Shoes
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TOPS
Running T-shirts and long-sleeved tops that move with you.
What to prioritise
Stay comfortable
Running T-Shirts
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BOTTOMS
Running shorts, plus boxers and briefs to wear underneath.
What to prioritise
Easy movement
Running Shorts
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FEET
Running socks in a range of heights and brands.
What to prioritise
Fewer blisters
Running Socks
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YOUR APP
Phone belts and armbands so your plan comes along.
What to prioritise
Hands free
Phone Belts & Armbands
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HYDRATION
Reusable water bottles in lots of sizes and styles.
What to prioritise
Drink after
Water Bottles
Shop the RangeWhat to look for
Comfortable running shoes
Your shoes matter more than anything else on this list. Choose a pair that feels comfortable from the first step, with a little room in the toes.
Clothes that do not rub
Technical fabrics stay lighter than cotton when you sweat. Choose a fit you can move in freely without seams digging in.
A way to follow the plan
Many beginners use a phone app or a simple timer for walk and run intervals. An armband or belt keeps your phone secure and your hands free.
Time to rest
Rest days are part of the plan, not a break from it. They give your body time to adapt so the next session feels easier.
Who this plan suits
Returning runners
Coming back after a long break is easier with a structured, patient restart.
Friends and families
The plan works well with a buddy, and having company makes it easier to keep going.
Your nine-week plan at a glance
| Week | Sessions (3 a week) | Tip |
|---|---|---|
| Week 1 | Alternate 1 minute of running with 90 seconds of walking, 8 times | Start every session with a 5-minute brisk walk |
| Week 2 | Alternate 90 seconds of running with 2 minutes of walking, 6 times | Run slowly enough to hold a conversation |
| Week 3 | Run 3 minutes, walk 90 seconds, repeated 4 times | Comfortable socks help as the runs get longer |
| Week 4 | Run 5 minutes, walk 2 minutes, repeated 3 times | Keep a rest day between sessions |
| Week 5 | Run 8 minutes, walk 3 minutes, run 8 minutes | Slow down rather than stop if you are tiring |
| Week 6 | Run 10 minutes, walk 3 minutes, run 10 minutes | Repeat a week if it felt too hard |
| Week 7 | Run 20 to 25 minutes without stopping | A phone app can time it for you |
| Week 8 | Run 25 to 28 minutes without stopping | Finish with a 5-minute walk to cool down |
| Week 9 | Run 30 minutes, or about 5 km | Celebrate, then pick your next goal |
Tips to keep you going
- If you have a health condition or have not exercised for a while, see your GP before starting.
- Run at an easy, chatty pace and walk whenever you need to.
- Listen to your body, and rest or repeat a week if something feels sore or too hard.
- Plan your three sessions into your week like appointments, with rest days in between.
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Frequently asked questions
Can a complete beginner really run 5 km in nine weeks?
Many people do, as long as they progress gradually and rest between sessions. The plan starts with short runs mixed with walking and builds slowly. If it takes you longer than nine weeks, that is completely fine. The goal is to keep going.
What should I do if a week feels too hard?
Repeat it. There is no prize for rushing, and repeating a week is a normal part of building fitness. If you feel pain rather than general tiredness, rest and get it checked by a health professional.
How fast should I run during couch to 5k?
Slower than you think. A good guide is a pace where you can still speak in short sentences. Running easily makes each session more enjoyable and helps you finish the whole plan.
Do I need special running shoes to start?
You do not need anything fancy, but comfortable shoes designed for running make a real difference. Look for a secure fit with a little space in the toes. They are the one piece of kit we would buy before your first session.
Should I see a doctor before starting to run?
If you have a health condition, are pregnant, have had an injury or have not been active for a long time, it is sensible to check with your GP first. They can advise on anything to keep in mind. Then start gently and listen to your body.
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Your first step starts here
Comfortable shoes, simple kit and a patient plan are all it takes to begin. Our full running range is here whenever you need it.
Free delivery on orders over $150. Members get our lifetime warranty.
