Proskins Couch to 5K - Week 3

Real Runners, Real Stories -

Week 2 Review

couch_5k_wk3 v2

Our runners have completed week 2 of their training programmes. We see how they've got on with more running and less walking


Paula - Beginner programme

It's great now that I've signed up to run the Mansfield 5k as it's really giving me something to focus on and push myself for when the runs have got a bit tougher.

It's definitely been more challenging this week but not as hard as I'd expected. I still find it takes a good bit of time to get my body going and I must admit I do look forward to the rest periods.

I can't wait to be in a position where I actually enjoy it! It's the final week next week and it's getting harder still but at least I'll have a medal round my neck by the end of it!


Dallas - Beginner Programme

I'm still really enjoying getting out running and this week I've run a mile!
It wasn't fast but I didn't stop at all and actually felt that I could go further so it's been a good week!

I've got a 100k walk this weekend so I've not wanted to push it too hard and next week may be a little slower starting but I'm looking forward to the end goal and running the 5k.

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.