Couch to 5k and beyond:
where your running journey begins

There are plenty of beginner running programmes out there that will help you to succeed. However, I set out to create the definitive Couch To 5k and Beyond plans that utilise the most valid scientific research to ensure that you get running:

• to your own schedule;

• with injury risk minimised;

• with a smile on your face!

These two programmes are completely free. Download the full plan of your choice below. For the Couch To 5k, watch the short videos (each being typically just a couple of minutes or so long - there is one for every single run) as I guide you through the full course.

You can save the plans to your phone or other device, and tick off each run as you complete it (Android users will need to download the free version of Adobe Acrobat Reader app in order to do this - see the link below).

Alternatively, you can print a paper copy of your chosen plan if you prefer.

If you are starting with Couch To 5k, just downloaded the plan then click on the Introduction video on this page, which will lead into the playlist - one short video per run. I recommend saving the playlist so that you can easily find it each time.

If you are selecting the Beyond 5k programme, this will take you further with additional runs and speed work, and provides an ideal base for runners seeking to move on to a half marathon or marathon plan.

I am here to answer any questions (and please be assured that there are no silly questions when you are new to something!) and share my expert knowledge to ensure that you meet - and even exceed - your goals.

Run your own way to success, with these flexible, inclusive programmes for all beginners - confident in the knowledge that you are following a plan that aligns with the best scientific research, led by a proven UK Athletics running coach.