Proskins Couch to 5K - Get Running

Do you have a goal to run a 5k race but running for the bus is about all you can manage?

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Whether you're totally new to exercise, returning after a break or you just want to change your exercise routine, running is a great all-rounder to kick start your fitness.

There's no need for a gym membership or any expensive equipment so that's even less excuses to get started. To make it easier for you we've created 3 5k training plans so there's something for all abilities .

Real Runners, Real Stories

Need some more motivation? Read the stories of 3 of our real runners that are starting on our training plans and learn what's inspiring them to get started. We'll be checking in with them each week to see how they are progressing and share any hints and tips that they've learnt along the way.

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Paula - Beginner programme

I already train regularly with Steve Sheppard Transformation Coaching and a group of us have signed up for the Men's health survival of the fittest 10k obstacle race in October.

I used to run when I was younger but I'm not a natural.

This plan is perfect to get me motivated to run again and ready for the challenge in October.


Elicia - Intermediate programme

I used to be able to run 10 miles until breast cancer decided to pay me a visit in 2013.

Chemo and tamoxifen took it's toll but I'm now fitter and stronger and I feel that I'm ready to get back into my running.


Dallas - Beginner Programme

I've always been into walking but fancied a new challenge to keep me busy whilst I'm on holiday with no gym to go to.

There's an amazing beach there so it's perfect to take my dog Dougie running in a morning.

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.