Making Your Way to 5K


By Hannah Nolan

The Remembrance Run couch to 5K Plan is the perfect plan to get you up and running from a basic level of fitness up to the 5k distance. Set over 4 weeks it is a nice gradual build up which is great for those wishing to move from walking to running. The plan offers simple and short training sessions (30 minutes or less) that can easily be slotted into your schedule – but will steadily improve your fitness and leave you feeling fresh and full of energy! An ideal programme to help the complete novice get from the couch to the road and well on the way to achieving their first 5k race!

Run Plan – Weeks 1 – 4

Walk Plan – Weeks 1 – 4


CONGRATULATIONS!! You are ready to take on the Remembrance Run 5K!


  • Pace yourself! So many people disregard running on a first attempt simply because they start off too fast and feel exhausted after just a few steps! To work out your pace, start walking at a brisk pace and then, keeping the same pace, simply lift your feet more into a jog. Once you have jogged at walking pace several times you will be able to slowly speed it up to work out a more comfortable pace.


  • Don’t be shy – give it a try! Many people think they will never be able to run, either through not feeling up to it fitness wise, feeling that they will not enjoy it or that they are feeling self-conscious. These feelings are completely normal but, with the combination of this plan and the great event itself, this is the time to get together with friends and family to train, support each other and achieve something wonderful, you might even find you like it.


  • My running is so slow I may as well be walking! Running is a fantastic way to get fit and burn extra calories – but it is such a personal path of growth and development. Don’t compare yourself to others – only to yourself! Each time you run you’ll find you have stopped less or done the same route a minute quicker – all of these are what measure your improvement to keep going!


  • Push through the mental blocks Getting up and running can be a mental challenge as much as a physical and there will be days where it seems more challenging than others – however this is completely normal even for the seasoned athlete! Try to push through the blocks by distracting yourself during the run. Ideas such as listening to music, focusing on different landmarks (sign posts, lampposts etc) and aiming for them or running with a friend to keep it social are all great ways to help push through the difficult runs.