This 8-week 'Couch to 5K' training program is ideal for beginners or those getting back into running after a break or recovering from an injury.
Build to your first confident 5K with a simple walk-run progression, steady aerobic minutes, and smart, bite-size jumps—maximising consistency, not suffering. The plan runs 3 days/week (optional light mobility/strides), easing you from short intervals to continuous running with planned cut-back weeks so you finish fresh.