From zero to 5K
8 weeks · Finish 5K without walking
Eight weeks for somebody who has never run: it starts with walking and ends with 5K without stopping.
Running
Running, starting with a walk.
Never run before? You are in the right place. We start with walking mixed in, and nobody is timing you.
How to start
Three times a week, half an hour is plenty. Run for a minute, walk for two; a week later, run a little more.
Stay at a pace where you can talk. If you are out of breath, slow down or walk — that is part of training too.
What the pace groups mean
Every meet-up has a few groups. “Conversation pace” is the easiest: talking all the way, walking when needed. Faster groups are written as minutes per kilometre, for example 6:00.
Not sure? Start with the slowest group. You can switch whenever you like.
What you need
- Comfortable trainers — they do not need to be expensive
- A water bottle
- A light layer if it is cool
A watch, headphones, special kit: all of that can come later.
Common mistakes
- Starting too fast. The first minutes should feel easy.
- Running every day. Your body gets stronger while it rests; leave a day between.
- Ignoring pain. Tiredness is normal, sharp pain is not. Stop and tell your coach.
Programmes
Plans split into weeks. Pick the one that fits your level; you can pause whenever you need to.
Next sessions
Pick a date to book your place. If it is your first time, just say so.
Coaches for this sport
Barış Demir
- Running
- Beginners
Ten years of running, five of coaching. Happiest at the back of the group.
Gear guides
What you really need, and what can wait.
Your first running shoes
The expensive one is not always the right one. What matters and what does not, for somebody starting on pavement.