Running: How to Go 70 Days to 5k

We’ve covered New Year’s Resolutions and SMART goals in the FitBlog in 2026. And now it’s time to get into specifics. How do you go from having a sedentary lifestyle to being able to run 5km? Referring back to our blog on SMART goals, we need to start with a Specific, Measurable, Achievable, Relatable, and Time-Bound statement to set us on the right track and keep us accountable. Our SMART Statement shall be:

I want to be able to run 5 km in 10 weeks by engaging in active training at least three times per week.”

The Couch to 5k app with the NHS is a great way to get involved and to take you through the process; however, if you want a more detailed explanation and guide, stick with the blog to find out more.

Preparing for your First Run

Programs such as this and “Couch to 5k” assume you are an absolute beginner, so if you already have the appropriate clothing, shoes, and a water bottle, feel free to skip ahead to the next section.

Attire

What you wear whilst running is essential. We’re in winter when writing this blog, so a breathable t-shirt, warm hoodie, and jogging bottoms (or shorts if you’re brave). But perhaps the most important piece of attire is your shoes. Investing in a pair of good-quality running trainers will make a world of difference.

Optional Extras

Of course, other than clothes and running shoes, you don’t need anything else. However, there are some extra pieces of kit that you can use to enhance your training. A water bottle is always recommended to keep you hydrated, and for those looking to monitor their heart rate, a chest strap is also a great option for real-time tracking.

Treadmill

For those committed to making change, buying a treadmill may be an option you will consider. UK weather is unpredictable at the best of times, and having a treadmill means you don’t have to face the elements, and you can watch a show whilst you train. Most treadmills also connect to heart rate monitors and have a range of features to enhance your training, such as incline and pre-built programs. Fitshop has a huge selection of treadmills, with finance options and some of the biggest brands, including Peloton, cardiostrong, and NordicTrack.

Recovery

Aches and pains after exercise are completely normal and to be expected. However, there are some things we can do to help the DOMS (Delayed Onset Muscle Soreness). Fitshop has a huge range of recovery and wellness equipment, from foam rollers to ice baths, portable massagers to compression boots there are options for all budgets.

Running Program: Week 1

It can be tempting to jump straight into your new regime with gusto and head outside or onto a treadmill, ready to run. I see this a lot with personal training clients who commit to change and are excited to start something new and healthy. That energy and excitement are good! However, it should be tempered! The purpose of this program is not only to run 5km but to help you build healthy training habits. So, whilst it can be tempting to go out there and run as far and as fast as you can, you risk injury and strain by not following a program.

Warm-up

Before running, it is essential to prepare your body to train, get the blood flowing and limber up. Warm-ups should take about 5 minutes and should be active. By “active”, this means movement-based. Doing static stretches beforehand does not warm your body up; save these for the cool down! Instead, try the following:

Warm Up Example

Bodyweight Squats x10

Bodyweight Lunge with a Twist x10 (each leg)

Toe touches to high stretch x10

As many rounds as possible (AMRAP) in 5 mins

Program

It is week 1, and we’re starting calm and straightforward. Interval training is a highly effective training style that helps burn calories and build speed and endurance. This first week aims to build your routine gently and introduce the training styles and techniques as we move through the program.

Cooldown

Cooling down is equally as important as warming up and aids in recovery. A fitness mat is recommended for floor exercises. I like to start at the bottom, stretching the ankles and calves, then move up to the hamstrings and quadriceps, and finally the glutes and lower back. Each stretch should be held for 10-20 seconds per side, with the cooldown taking 5-10 minutes.

Running Program: Week 2

In week 2, we will begin to add some challenge to our program in an accessible way. We will stick with our interval training method, but reduce the natural walking part of the training to get your body used to higher output. As with week one, be sure to warm up at the start of each workout and cool down at the end.

Running Program: Week 3

You made it to week three, well done! As we progress through the third week, we will be increasing the time spent jogging whilst maintaining our interval training. Don’t forget to warm up and cool down.

Running Program: Week 4

The fourth week brings us to the end of the first month of your training program. Well done! We will continue from where we left off at the end of last week and maintain the extended jogging periods this week before we shake things up. Keep warming up and cooling down before and after your sessions.

Running Program: Week 5

You’ll be at the halfway point at the end of this week! It’s time to put your effort to the test with this week’s sessions. This week, we will be looking to increase your time jogging. Keep doing your warm-ups and cool-downs, and get ready for another great week.

Running Program: Week 6

You’re past the halfway point! You’ve made significant progress, and you’re now starting to get used to longer running periods. You started doing one-minute jogs only 5 weeks ago, and now you’re doing five minutes at a time. The workouts will be extended to (around) 30 minutes, which is where we will be for the remainder of the plan. Warm-ups and cool-downs are as important now as they ever have been, so keep them up and good luck for this week of training.

Running Program: Week 7

Things are getting serious now, and this week we are going to move away from interval training for the first time and put the training to the test with an unbroken run. It is important that you maintain a comfortable pace during the unbroken run and perform an extended warm-up and cool-down.

Running Program: Week 8

How did your unbroken jog go? Did you manage to do the whole thing without stopping? If you did need to stop and power walk, that’s ok! We will be doing an unbroken run again this week to try again. Keep it up! You’re eight weeks in, and I hope you’re feeling great and making progress! As always, keep doing warm-ups and cooldowns, and enjoy your eighth week on the program!

Running Program: Week 9

We’re nearing the end of this training plan and ramping up your training again. At this stage in the plan, you have completed 24 workouts including two unbroken runs. The rest of this plan will be unbroken runs. If you have been unable to complete one of the 20-minute runs at this stage, replace all of this week’s workouts with the Week 8, Day 3 workout from last week.

Running Program: Week 10

You made it! It’s week 10! Here is the final week of preparation before our attempt at the 5k! Much like last week, we will focus on unbroken jogs. Try to get through the entire workout done without stopping, but if you can’t, that’s ok too! If you have stuck to the program, you will undoubtedly be fitter than you were before you started. After this week’s workouts, I recommend one rest day before attempting your first 5k! Keep up the extended warm-ups and cooldowns, and well done for getting to week 10.

Running Program: The 5K

This is it! Remember, if you cannot do this unbroken, that’s ok! If you don’t make it to 5k, that’s ok! Regardless of what happens on this run, if you followed this program for 10 weeks, you have achieved something and will be fitter for doing so. Keep up the training, and you will get over that line. The 5K will take you anywhere between 30 minutes and 50 minutes, depending on your running pace. At this stage, the time it takes is not necessary; what is essential is the distance. Regardless of whether you stop running, I recommend walking to the end of the 5k to see how close you are to making it. I recommend doing another two weeks of training by repeating weeks 9 & 10 if you are near, and weeks 8 & 9 if you were 60% of the way there or less.

If you achieve the 5k, amazing work! You did it! That is a fantastic achievement, and you should be very proud of yourself for making it. What is next for you? Could it be 10k? Or do you want to make your 5k times better? All of these options are open to you, and you’ve already made it this far. Keep going and know that this is your achievement.

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