A steady, confidence-building route from run/walk sessions to your first 5K.
This 10-week plan is for anyone returning to exercise, new to running, or looking for a sensible way to build towards a 5K without trying to do too much too soon. You will run or walk three times each week, starting gently and progressing in a way that lets your body adapt.
The focus is simple: build consistency, practise relaxed running, and arrive at the start line ready to enjoy the experience. Each week explains the purpose of the sessions, with rest and recovery built in so the work feels manageable alongside normal life.
Written in the way we coach at TCC Endurance: practical, progressive and honest. No hero sessions. Just the right work, at the right time, to get you moving well.
Plan at a glance
- 10 weeks
- 3 run/walk sessions each week
- 1-2.5 hours of training per week
- Progression from walking and short runs to a confident 5K
- Recovery built into the programme
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.