Couch to 5K

A 10 week progressive program to get you safely running 5km with strength & confidence

Your Injury-Free Path to 5K

Starting a running journey is one of the best investments you can make for your physical and mental health, yet many beginners are sidelined by injury before they ever reach the finish line.

Designed by expert physiotherapists, this comprehensive 10-week guide combines a smart, progressive running plan with targeted strength training.

We provide the ultimate roadmap to help you achieve your first 5km with confidence, resilience, and power.

5 Key Learning Points

• Strength Training is Not Optional: A lack of lower limb strength is a major factor in running injuries. The programme integrates specific exercises, such as calf raises, adductor slides, and split squats to build the necessary resilience for running.
• Too Much, Too Soon: The biggest risk for new runners is increasing volume or load too quickly. This 10-week programme is intentionally progressive to ensure your body adapts safely to the demands of a 5km distance.
• The ‘Conversation Pace’ Rule: To build an aerobic base safely, running sessions should be performed at a pace where you can comfortably hold a conversation.
• Listen to Warning Signs: While the plan minimises risk, it identifies critical red flags, such as focal bone tenderness or pain lasting 24 hours post-run, that require immediate consultation with a professional.
• Balance is Essential: A successful week consists of more than just running; it requires a structured mix of three run/walk sessions, two dedicated strength days, and two full rest days.

Why Follow a Couch to 5km Programme

Running is a wonderful activity for improving overall health and well-being.  It is very convenient and easy to access, needing only a pair of trainers and a suitable path to run on. People continue running well into middle and older age.

Unfortunately, despite its easy accessibility, running remains a sport with a very high injury rate. Injury rates for running have been reported as high as 38 injuries per 1000 hours of running (1). For comparison, recreational football has an injury rate of 38.6 injuries per 1000 hours played (2).

The scientific literature shows quite clearly that the biggest risk factors for runners developing an injury are lack of experience as a runner, increasing running load/volume quickly (put simply “too much, too soon”) and having a pre-existing injury (3).

From our experience, as physiotherapists who treat 100’s of runners with injuries every year, a lack of strength in the lower limbs most certainly plays a significant role in runners developing injuries.

Taking all of this into consideration “Couch to 5K the Complete Physio Way” has been written as a guide for inexperienced runners to give you the best chance of running your first 5km with strength, confidence, and injury-free.

If you’re a more experienced runner looking to improve your 5K time then take a look at this video.

About This Programme

Where the Complete Physio couch to 5km running programme differs from the multitude of couch to 5km programmes available, is with the inclusion of strength training, an important but often overlooked aspect of any run training programme.

The basic structure of the programme, running progressions and strength exercises to be completed are outlined below.

What you will need

For the running aspect of the program, you will need the following:

• A pair of trainers (we suggest having a pair fitted at a reputable running shop)
• A watch or phone to keep time
• A route that has a flat, reliable surface or treadmill

For the strength part of the programme you will need:

• Small Exercise Band loops (around 600mm)
• An exercise mat (suggested but not essential)
• A 5kg weight (or household item)
• A phone, laptop or tablet to view the exercise tutorial video

The Structure of the Programme

Each of the 10 weeks of this programme includes 3 run/walk sessions, 2 strength sessions and 2 rest days

Whilst these days can be switched around to suit your schedule, the recommended structure over a week is as follows:

• Monday – Run/walk
• Tuesday – Rest
• Wednesday – Run/walk
• Thursday – Strength
• Friday – Rest
• Saturday – Run/Walk
• Sunday – Strength

Despite this programme being structured to minimise your risk of developing an injury, there is no way to completely prevent running related injuries.

It is EXTREMELY IMPORTANT if you currently have or develop any of the following, that you consult a physiotherapist or other trusted health care professional ASAP:

• Pre existing injuries (particularly if running related)
• Focal points of tenderness on bony areas
• Swelling
• Pain during running that occurs two or more runs in a row
• Localised muscle pain that lasts for greater than 24 hours after your run

View the couch to 5k exercise library

Running

There are 3 running sessions per week. The main part of all running sessions will be 30 minutes in length. Each session will be made up of running and walking – with the running time increasing and walking time decreasing each week. The pace you run should be a pace you can comfortably hold a conversation at.

Warm Up

To warm up for each session we suggest these 4 exercises:

Running Progression Plan Week 1-9

Running Progression Plan Week 10

Week 10 has a slight adjustment where the 3rd run is your first continuous 5km (well done!!!)

Strength Training

One of the biggest mistakes runners of all levels make is that they do not include strength training in their running program.

Being strong is important for runners as it builds tissue resilience which is protective against injury and also makes you a more efficient runner, ultimately improving your performance (= faster times!).

The strength exercises are divided into 3 blocks of 4 weeks, 3 weeks and 3 weeks respectively.

Each block has 6 exercises, which are 2 days per week.  

Running Strength Sessions

There are 2 strength training sessions per week.

Strength exercises will be done in 3 blocks.

• Block 1 – weeks 1-3

• Block 2 – weeks 4-6

• Block 3 – 7-10

Each block is a progression on the last.  Each exercise should be done to an effort level of 8/10, meaning you could do 2-3 more reps (i.e. not done to exhaustion).

If by the suggested number of reps and sets you haven’t reached 8/10 effort, consider progressing the exercises. If greater than 8/10 effort, consider regressing the exercise.

Watch our strength exercise playlist

Block 1

Block 2

Block 3

To Conclude

As outlined above, running is a wonderful form of exercise for both physical and mental health, but care does need to be taken when commencing running as a form of exercise.

We hope you have found this guide a useful and easy to follow resource to help you build up to your first 5km run confidently, safely and injury free.

If you have further questions with regard to the “Couch to 5k the Complete Physio Way” please email info@complete-physio.co.uk

If you’re a more experienced runner looking to improve your 5K time then take a look at this video

Questions and Answers

1. What is the best way to start running if I’m a complete beginner?

The most effective way is to follow a structured, time-based programme like “Couch to 5k”. This method uses run-walk intervals to gradually build cardiovascular endurance while allowing your muscles and joints time to adapt to the impact.

2. Is strength training necessary for a Couch to 5k programme?

Yes. Physiotherapists emphasise that lower limb strength plays a significant role in preventing common running injuries. Building strength in your legs and core helps your body handle the repetitive force of each stride more effectively.

3. How long does it take to go from “the couch” to running 5km?

While many plans vary, a 10-week progressive programme is ideal for safety. This timeframe allows for 30 sessions of gradual loading, which reduces the risk of developing pain from pre-existing injuries or new overloads.

4. What equipment do I need to start a 5K running programme?

For running, you need a quality pair of trainers (ideally professionally fitted), a timing device (watch or phone), and a route that has a flat, reliable surface or treadmill.

For strength training, exercise bands and a 5kg weight are recommended, as well as a device to view the exercise tutorial videos.

5. How often should I do strength training while training for a 5K?

We recommend incorporating strength training twice a week. These sessions should focus on exercises like calf raises, goblet squats, and core work to build the stability needed for running.

6. How do I know if I am running too fast during my intervals?

A good rule of thumb for beginners is the “talk test.” You should be running at a pace where you can comfortably hold a conversation. If you are too breathless to speak, you should slow down.

7. What should I do if I feel pain during my 5K training?

If you experience swelling, focal bone tenderness, or pain that persists for more than two consecutive runs, you should stop and consult a physiotherapist or healthcare professional immediately.

References

1. Nielsen, R. O., Buist, I., Sørensen, H., Lind, M., & Rasmussen, S. (2012). Training errors and running related injuries: a systematic review. International journal of sports physical therapy, 7(1), 58.
2. Dönmez, G., Korkusuz, F., Özçakar, L., Karanfil, Y., Dursun, E., Kudas, S., & Doral, M. N. (2018). Injuries among recreational football players: results of a prospective cohort study. Clinical Journal of Sport Medicine, 28(3), 249-254.
3. Linton, L., & Valentin, S. (2018). Running with injury: a study of UK novice and recreational runners and factors associated with running related injury. Journal of science and medicine in sport, 21(12), 1221-1225.