🏃‍♀️ Running Your First 5K: A Beginner’s Guide

Frank Sinclair
1 day ago
5 min read

Dreaming of crossing the finish line of your first 5km run? Whether you’ve never ran in your life, struggled to catch your breath chasing a bus, or you’ve dabbled and failed before. Let me assure you: you can do this, and today's blog will give you all the tools you need to make it happen:

Included in blog post:

What starting from zero looks like
A Free 9 week Couch to 5k Training Plan
How to avoid common rookie running mistakes
Why strength training and mobility matters for runners
How to stay motivated and turn this into something you’ll enjoy
Links to a matching podcast episode + YouTube videos to support you

1. Why this matters

Running a 5K isn’t about being naturally fast, lean, or “born a runner”. It’s about showing up, being consistent, moving forward and then realising you’re stronger, fitter, and more capable than you ever imagined.

I'm blessed to see this every time I coach at events like Run Reigate, Surrey Half Marathon or Weybridge 10K, and when someone new crosses the finish line it's the BEST moment of pride, confidence and often a change in identity for some too - like the amazing Rebecca Day who I interviewed a few years back...

What’s more: the fact that many people think “I’m not a runner” is exactly why starting puts you ahead of lots of people. If you choose to begin, you’re doing what many don’t.

2. How To Get Started

The key: consistency over speed, gradual build, listen to your body. Here's a beginner friendly 9 week plan adapted from the NHS Couch to 5K:

9-Week Beginner Couch To 5km Running Plan

(Based on NHS Couch to 5k App: Download Free)

Week 1 – 3 × per week: 5 min brisk walk to warm up, then alternate 1 min running + 1.5 min walking (x9), finish with 5 min walk cooldown.

Week 2 – As above, now alternate 2 min running + 2 min walking (x7) after 5 min warm up.

Week 3 – 3 × per week: 5 min warm-up walk, then 3 min run + 2 min walk (x5), finish walk.

Week 4 – 3 × per week: Warm up 5 min walk; run 5 min + walk 3 min (x3); run 5 min; cooldown.

Week 5 – Two sessions are: warm up 5 min, run 5 min + walk 2 min (x2), run 5 min; Third session: warm up 5 min, run 8 min + walk 2 min (x2), cool down.

Week 6 – Two sessions: warm up 5 min; run 10 min + walk 3 min, run 10 min; Third session: warm up 5 min, run 15 min, walk 5 min, run 15 min; cooldown.

Week 7 – Warm up; run 20 min; walk 5 min; run 20 min (one session). Other sessions: warm up; run 25 min; cooldown.

Week 8 – Warm up; run 28–30 min continuously (×2); third session: run 20 min + walk 5 min + run 20 min.

Week 9 – Warm up; run 30 min continuously (×3). At the end of this you’re ready to sign up for a 5K.

Feel free to pace yourself: if a week feels too hard, repeat it before moving on. The aim is finishing fit and injury-free, not burning out.

3. Avoiding the traps

Many new runners stumble into the same mistakes, so before you lace up your fancy new running shoes here are the TOP THREE mistakes I want you to avoid:

Starting too fast: Feeling over excited and running hard at week one can lead to fatigue or injury.
Skipping strength & mobility: You might think “I’ll just run and run” but without strength work your muscles, tendons and joints won’t keep up.
Ignoring recovery and rest days: Running is a stress on your body—rest allows adaptation and keeps you fresh.

4. Strength & mobility = your “secret weapon”

If you want to feel stronger, move faster, and stay injury-free, don’t just run - train smart. Think of strength and mobility as your running insurance policy.

💪 Strength work (twice a week) for glutes, hamstrings, core, hips → helps your running economy and supports joints.

🤸 Mobility or dynamic movement before your run (and some stretching/rolling after) → improves your range, reduces stiffness, and keeps niggles away.

Here's a couple of my Free workouts on YouTube to get you started:

5. Podcast embed + further listening

If you’d like to absorb this in audio form while you’re getting ready for a run or driving somewhere, listen to the episode:

In this episode we talk about where to start, the mistakes beginners often make, and how strength & mobility help you prepare smarter.

6. Staying motivated & feeling the joy

Want to keep going when the novelty fades? Here’s how:

Set mini-goals (e.g. “I’ll run for 10 minutes without stopping”, then 15 minutes).
Use accountability: run with a friend, join a local group, or track your progress publicly.
Sign up for a 5K (or reserve one) early. For example, maybe you’ll enter a local event in Surrey like Weybridge 10K or support a local run like Run Reigate - just having the date makes you aim for it.
Celebrate the small wins: you ran when you didn’t feel like it, you added mobility work, you noticed your walk-run time improving. Any progress is good progress.
Keep the process fun: choose different routes, listen to music or podcasts, reward yourself after personal milestones. You deserve it!

7. The big payoff

Finishing your first 5K run is more than just “running 5 kilometres”. It’s a mindset shift - you become someone who runs. And that opens so many doors (stronger body, better energy, new community, confidence). With the right approach you’ll look back and think: “I never thought I’d do that … but I did.”

Remember: only a fraction of people take this first step. Choosing to start means you’re ahead of many.

Whether it’s training for your first 5K, learning to run or simply wanting to be fitter - you’re making the decision. And that matters.

8. Ready to begin?

Here’s your “action list” for today:

Download the NHS Couch to 5K app or plan for free.
Choose 3 days in your week to do your walk-run sessions (start Week 1).
Pick two short strength/mobility sessions to slot in.
Write down your starting time/distance (even if it’s just “I’ll walk 5 min, try 1 min run”).
Book your first “non-committal” 5K event (no pressure on time, just crossing the line).
Press play on the podcast while you warm up or drive somewhere and get into the mindset.

You’re in good company. The path from “non-runner” to “first 5K” is one of the most satisfying journeys in fitness. Let’s get you across that finish line.