Warm up, always
Start every session with five minutes of brisk walking. It wakes up your joints and makes the first running interval feel dramatically easier.
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COUCH → 5K
From the couch to the finish line.
Simple, expert-led training plans for absolute beginners. No fluff — just the roadmap to your first 5K.
The shop
5 productsLevel
Type
Walk to 5K Starter Kit
£14The 8-week run/walk plan that takes you from the sofa to 5K — no pain, no guesswork.
The Runner's Kitchen
£12Simple meals and snacks to fuel your new habit — no dietetics degree required.
90-Day Habit Tracker Pack
£9Printable trackers that carry you past Week 4 — the week everyone quits.
First Race Day Guide
£8From sign-up to finish line: everything to do, bring and expect at your first 5K.
The Complete First 5K Bundle
£29Every First 5K product in one download — and you save £14.
FAQ
Before you lace up.
WEEKLY RUNNING TIPS
Small habits, big miles.
Short, practical advice we share with our runners — one nudge at a time.
Run at 'chat pace'
You should be able to hold a conversation while running. If you can't, slow down — going slower today is what lets you go further next week.
Recovery is training
The day after a run matters as much as the run itself. Water, a decent meal, and an early night are where your fitness is actually built.
Cool down to come back stronger
Always finish with a five-minute walk to bring your heart rate down gently — it also stops your legs stiffening up on the drive home.
WHAT RUNNERS SAY
Real people, real finish lines.
“I'd never run further than a bus stop in my life. The walk-run weeks made it feel almost sneaky — by week 6 I was running 20 minutes without noticing.”
Priya S.
Finished her first 5K in week 8
“Every other plan assumed I already knew what a 'tempo run' was. This one just said exactly what to do each session. I stopped overthinking and started running.”
Dan M.
Couch to 5K, three sessions a week
“The habit tracker page alone was worth it. Ticking off each session turned running from a chore into the best part of my week.”
Ellie R.
Ran her first parkrun after the programme
FREE SAMPLE
Try before you buy.
Get Week 1 of the Walk to 5K Starter Kit free — the warm-up, the golden rules and your first three sessions.
No spam. One email when new plans drop.
ABOUT
Built for the starting line.
First 5K exists for one kind of person: the one starting from zero. Not the athlete, not the race crowd — the person who wants to feel fitter and stronger, and picked running because it's the simplest first step.
Every plan we sell is written for absolute beginners: gentle progressions, plain language, no jargon and no shame. If you can walk, you can start. Everything else is just eight weeks.
3 SESSIONS / WEEK · 8 WEEKS · 0 GYM REQUIRED
RUNNING PROGRESS
Log your weeks.
0/8 weeks · 0 km logged
Working through the plan? Tick off each week and note how far you ran — watch the numbers stack up.
WEEK 1
km
WEEK 2
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WEEK 3
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WEEK 4
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WEEK 5
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WEEK 6
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WEEK 7
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WEEK 8
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Daily run log
No runs logged yet — add today's distance and start stacking up the days.
Milestones
0/8 earned
Badges unlock as your kilometres and completed weeks stack up. Keep showing up.
First Steps
1 km logged
Parkrun Ready
5 km logged
Double Digits
10 km logged
Quarter Century
25 km logged
Marathon Feet
42.2 km logged
Off the Mark
1 week done
Halfway Hero
4 weeks done
Plan Crusher
8 weeks done
Saved on this device — no account needed.
