A straightforward Couch to 5K plan for beginners who want a calm, structured start to running.
Over 10 weeks, you will build from short, manageable efforts to running a full 5K. The plan keeps the training load low, uses a clear progression, and gives you space to recover between sessions. It is ideal if you are starting from little or no recent running, or returning after time away.
The aim is not to chase pace early. It is to establish a routine, build confidence in your body, and finish with enough fitness to complete your 5K feeling prepared.
Written in the way we coach at TCC Endurance: practical, progressive and honest. Consistency matters more than one big week.
Plan at a glance
- 10 weeks
- Beginner-friendly running progression
- 1-2 hours of training per week
- Simple sessions that fit around work and family
- Recovery included throughout
For more information or any questions before choosing a plan, email info@tccendurance.com.
UK-based university Sport Science lecturer and exercise physiologist, and founder of TCC Endurance. Sports Science graduate with an MRes in Exercise Physiology. Level 3 British Triathlon coach and TrainingPeaks Level 2 certified. I take a research-led, data-driven approach to 70.3 and Ironman prep, turning physiology into practical training that fits real life. 20+ years coaching and mentoring coaches.