How to make the popular beginners’ walk-run plan work for you
Words: Lucy Waterlow
If you have vowed to make 2024 the year you will become a runner, then the Couch to 5K plan is a great way to start. It is beginner-friendly, simple to follow, and has helped millions who thought they couldn’t run to become runners. The plan involves walk-running three times a week for nine weeks. The run sections gradually increase so that by the end of the plan, participants should be able to run 5K without stopping.
There are various versions of the schedule but the most popular in the UK is available as a free app created by Public Health England, in collaboration with the BBC. Users can track their progress on the app as each run is ticked off. If you choose to run with headphones, you can select a celebrity/coach voice to talk you through each session.
Laura Carmont is one of the millions of people who has benefited from using the Couch to 5K app. She says: “I liked it because it was easy to use. I chose the voice of Laura, a coach, to listen to, and she really motivated me and guided me with her advice. Her voice always reassured me, even when it was tough – which, for me, it was for a lot of the sessions! I nearly gave up at one point but seeing I was so close to being able to run for 30 minutes kept me going, as I wanted to complete the plan. I felt elated after finishing my first 5K run and always recommend the plan to new runners.” Since running her first 5K, Laura has become a true running convert and has gone on to run 10K and half marathons.
But while there are numerous success stories like Laura’s, there are also many people who fail to complete the plan. Some become injured and others demotivated if they struggle to stick to the schedule they know has worked well for so many others. So, how can you ensure the plan works for you? We asked the experts and runners who’ve tried it to share their top tips…
DON’T RUN
James McMurray has come across some of the pitfalls of the Couch to 5K plan via the runners he treats as a physiotherapist at physiomcmurray.com
James says:“I think the plan is a great place to start for many people but it is very generic and doesn’t really take into account your age, fitness level, previous exercise history, and many other factors that can influence your ability to run a 5K.”
“As it is not individualised, it may work better for some but not for others. People who are older, have a minimal history of exercise
