.png)
START YOUR RUNNING JOURNEY
Your First Run. Your First Kilometre. Your First 5K.
YOUR 8 WEEK TRAINING PLAN IS FREE
Our free eight-week beginner training plan takes you from your first walk-run session to completing the full 5K distance. You will complete three manageable sessions each week, with recovery days between them. The running sections gradually increase as your fitness and confidence improve, but you can repeat any week whenever you need more time.​​​ Click the button below and select the beginner 5k plan.
​​
Eight weeks of structured training
​
Three manageable sessions each week
​
Gradual walk-run progression towards 5K
WANT US TO COME WITH YOU?
Get extra support, motivation and community. You don't have to do this alone.
EIGHT
WEEKLY PODCASTS
Enjoy a new episode every week, with practical advice to guide you through every stage of your running journey.
PRIVATE WHATSAPP GROUP
Ask questions, share your progress and get encouragement from us and other beginners working towards their first 5K.
THREE LIVE ONLINE SESSIONS
Join us at key stages of the programme to ask questions, get advice and talk about your running progress.
ONGOING WEEKLY SUPPORT
Get regular guidance, encouragement and practical advice to help you stay motivated and keep moving towards your first 5K.
YOUR 8 WEEK JOURNEY
WEEK 1
Let's start running
We're starting slowly. You'll discover how run/walk works, how easy your running should feel and why there's absolutely no need to worry about speed.
WEEK 2
Finding Your Rhythm
Running starts to become part of your week. We'll help you understand pace and breathing while gradually increasing the amount of running you do.
WEEK 3
Getting Comfortable
You run further as your confidence starts to grow. We'll look at running shoes, clothing and the technology that can help you can more from your miles .
WEEK 4
You're Halfway
You've already been running for a month. We'll look at recovery, common aches and pains and, take some time to recognise how far you've already come.
WEEK 5
Keep Going
The excitement of starting may have reduced and 5K can still seem a long way away. This week is about motivation, missed sessions and keeping your journey moving.
WEEK 6
Becoming A Runner
As running becomes more familiar we'll look beyond the training programme at routes, running with other people and the wider running community waiting for you.
WEEK 7
It's Getting Close
You've nearly made it. We'll prepare you for your first 5K, explain what to expect, how to deal with it and help take away some of those inevitable nerves.
WEEK 8
Your First 5k!
This is the week you've been working towards. Run it. Run/walk it. Walk when you need to. There is no target time and nobody else's result matters. You've done it!
I'll be with you along the way
Hi, I'm Tim.
I've been running for many years, completing more than 70 marathons and 200 half marathons along the way. But this programme isn't about how far or how fast I've run. It's about helping you achieve something that might feel just as big right now: your first 5K.
​
I've helped many people take their first steps into running and I know how daunting it can feel when you're starting. There are always questions, difficult runs and days when motivation disappears.
​
That's why I've created Your First 5K differently. You already have the free training plan. If you choose to join with support, I'll be there throughout the eight weeks to answer your questions, offer encouragement and help you keep moving towards that first 5k. I'll be joined by Mark White, who has trained lots of 5k runners and can't wait to get started.
​
​
