Five kilometres is 3.1 miles. It is the distance of a Saturday parkrun, and a finish line many new runners aim for first. Here is how to get there from the sofa, at your own pace, with a real medal waiting at the end.
At a glance
- 5K is 3.1 miles
- NHS Couch to 5K: 9 weeks, 3 sessions a week, free app
- Walking the whole way counts
Start with run-walk, not running
A tried-and-tested route is the free NHS Couch to 5K plan: nine weeks, three short sessions a week, mixing walking and running and building up a little each week. There is a free NHS Couch to 5K app with a coach talking you through every session, and you can take longer than nine weeks if you need to. Find NHS Couch to 5K here.
- Three sessions a week, with a rest day between them.
- Go slower than you think. If you can talk in short sentences, the pace is right.
- Repeat a week if you need to. Nine weeks is a guide, not a deadline.
- New to exercise, or have a health condition? Have a word with your GP before you start.
Walking counts
You can walk your whole 5K, or mix walking and running. Every step counts towards a Running Mad challenge, and the medal is the same whichever way you get there. More on walking a virtual challenge.
Give the 9 weeks a finish line
A goal with a date and a medal is easier to stick to. Pick a 5K challenge, log your miles as you go, and your medal is posted within 3 to 5 days of your order, so it is ready when you finish.
See the beginner and Couch to 5K challenges or let the 3-tap finder pick one for you.
