Proskins Couch to 5K - Week 2

Real Runners, Real Stories -

Week 1 Review

couch_5k_wk2 v2

So our 3 runners have finished week 1 of their couch to 5k training plans. We caught up with them to see how they've been getting on.


Paula - Beginner programme

I've found the first week of the programme a nice introduction to get me back into running and not as daunting as I thought it would be.

Most of my runs have been on tracks so it's been a nice change to get out into the countryside on my own feet rather than on my horse.

I'm feeling a bit nervous about week 2 as there's obviously more running with shorter rests and I may struggle with my breathing. I'm staying positive though and I've signed up to the Mansfield 5k on 17th September to finish off my challenge!


Elicia - Intermediate programme

Week 1 didn't get off to a good start for me as I had some Achilles tendon problems so I had to start later than planned.

I did the first 2 days and was really enjoying getting back into running, managing 3.3 miles. Then on Friday morning I put a plate in the dishwasher and my back completely went! To say I'm gutted is an understatement - every time I try and get back into running something happens to stop me.

However, I'm determined to get back into it so will be working with Steve Sheppard to get my body prepared to run again.


Dallas - Beginner Programme

I've felt surprisingly good and absolutely loved running on the beach.

It's been a bit too warm to take my dog, Dougie, every time and I do find it more difficult on my own but once I'm out I do really enjoy it.

The most important thing I've learned from week 1 - invest in a good sports bra. Boy does that make a difference! I'm all set to step it up for week 2 now so let's see how I get on.

Proskins 5K Training Plans

As you can see there are 3 programmes available for different ability levels, these can be downloaded via link at the bottom of the page.


This will suit you if you have little or no running experience but are generally fit and in good health.

beginner running workout plan


If you’re already confident to run 5k, are used to running regularly (2-3 times per week) and have been doing so for at least 3 months then this programme is for you.

medium running workout plan


The advanced programme has a few longer workouts and is designed if you want to try and up your pace whilst training and also when racing and increase your mileage and endurance.

advanced running workout plan

As with all exercise it’s really important to warm up and cool down to avoid injury.


5-10 minute warm up:

Start with light aerobic exercise to loosen your muscles and mobilise your joints. Exercises such as arm circles, hip openers, calf raises, ankle rotations and brisk walking.

5-10 minute cool down:

Walk or jog slowly for a few minutes then stretch with static stretches such as calf stretch, quad stretch and hamstring stretch. Hold each one for 30 seconds each side.

There’s no set days for you to train on so you can follow your chosen plan on whatever days are most convenient to you. We’d just recommend not doing more than 2 sessions on consecutive days. Why not ask your friends and family to join in too to keep you motivated?

If you find it too easy then you can always reduce your walking time and increase your running pace. Just listen to your body and do what feels right for you.

If you fancy giving any of our programmes a go you can download them here. You'll also find information on warming up and cooling down. And don't forget to send us any feedback if you've started following any of our programmes to We look forward to hearing from you!

Disclaimer: If you are new to exercise or haven't exercised for a while we recommend that you consult your doctor before beginning any training programme.