Couch to 5K

Let’s start right at the beginning.

If you’ve never run much before, or perhaps haven’t run in years, it’s completely normal to feel overwhelmed at the idea of training for something as big as a marathon. But trust me: every marathoner once stood at the very same starting line you're standing on now. And the best way to get going? Start small - a 5K plan is the perfect for this.

Why? Because building a solid foundation is key. A simple 5K training plan won’t just help you get fitter, it will help you get into the rhythm of running regularly. It’s not just about logging miles it’s about developing the consistency, discipline, and confidence that will carry you all the way to marathon day.

What is a 5K Plan?

Most beginner 5K plans are built around run/walk intervals. These allow your body to adapt gradually to the demands of running, reducing your risk of injury while steadily building endurance. You’ll alternate between short periods of running and walking, with the running time increasing week by week.

This structure makes the plan incredibly flexible. You can repeat any week if it feels too tough, or slow the pace on hot days, hard weeks, or when life just gets in the way. Progress isn’t always linear, and that’s okay. The important part is that you keep going.

My Own Start from Zero

Right now, I’m in the thick of this journey myself. I’m planning to run the London Marathon again next year, despite having run marathons before, I haven’t run much recently. Like many of you, I’m starting from what feels like zero miles.

I’m currently in week 8 of a 9-week 5K plan. And today’s run? It was tough. The temperatures here in the UK have been uncomfortably high, and I knew going in it wouldn’t be easy. But I completed it and that wave of post-run satisfaction, that runner’s high, reminded me exactly why I do this. They say the only run you’ll regret is the one you didn’t do, and there’s a lot of truth in that.

Why Start with a 5K Plan?

If you’re wondering whether starting with a 5K plan is really necessary, here’s why I strongly recommend it. Whether you're brand new to running or coming back after a break:

1. Builds a Running Base A 5K plan helps condition your muscles, tendons, and cardiovascular system. It introduces your body to the unique impact and rhythm of running in a way that’s gradual and manageable. This early stage is where you set yourself up to stay injury-free.

2. Develops Key Habits You’ll learn the value of rest days, how to structure your training week, how to warm up and cool down properly, and most importantly, how to listen to your body. These are essential habits for marathon success.

3. Boosts Confidence Finishing your first 5K, whether in training or a local event, is a massive mental win. It’s proof that you can commit to a plan, follow through, and reach a finish line. That confidence will snowball as you build up the miles.

4. Teaches You About Your Body This early phase is your chance to experiment and learn: What shoes feel best? What should you eat beforehand? How long does it take you to recover? You’ll begin to understand your body’s signals and learn how to support it.

The first few runs might feel challenging but trust the process. It will get easier.

There will be tough days. Days when the weather isn’t cooperating, your legs feel heavy, or you’re just not in the mood. On those days, remind yourself: showing up matters. Each run, even a tough one, is progress.

Consistency is the secret. You don’t need to be fast, you just need to keep showing up. Take each run at your own pace, and if a week feels like too much, there’s no shame in repeating it. Marathon training is not about pushing to the limit at all times—it’s about building gradually and sustainably.

Getting Started

To make things easy, you can download a sample 5K training plan from the training page on my website. You’ll also find helpful resources and tips for beginners.

Alternatively, a quick online search will give you countless options. Look for plans labeled “couch to 5K,” “beginner 5K,” or “walk/run to 5K.” Just make sure the plan you choose matches your current level. It’s better to start easier and feel strong than to start too fast and burn out.

Key things to remember

• Warm-up: Always start with 5 minutes of brisk walking

• Cool down: End each session with 5 minutes of walking and some light stretching

• Run/Walk Method: At any point in the training, if you can’t run the full time, alternate running with walking (e.g. 1 min run, 1 min walk)

• Rest days are important - don’t skip them!

Final Thoughts

No matter when your marathon is or even if you’re still just thinking about running one, if you’re not currently doing any training, I urge you to begin now. Start where you are. Take that first step.

A 5K plan is not just a beginner’s tool, it’s the first brick in building the kind of fitness, mindset, and momentum that marathon training requires. It’s your way into the world of running, and it’s how you’ll build confidence that, yes, you can become a marathoner.

You don’t have to be fast. You don’t have to run every single step. But you do have to start.

www.twentysixpointtwo.co.uk