From 0 to 5K without getting hurt
The few rules that get beginners to their first 5 km – and keep them running.
3 min read
Go slower than you think
Run at a pace where you can talk. Walk breaks are not cheating – they're how your body adapts.
Your heart is faster than your legs
Your breathing improves within weeks; bones, tendons and joints need months. That's why the plan grows slowly, even when you feel you could do more.
Rest days matter
Three runs a week with a day off in between is plenty. Fitness grows while you rest.
Repeating a step is normal
If a run felt too hard, do the step again. Most beginners repeat a step at some point.
Pain is a stop sign
Being out of breath is normal. Pain in a joint, shin or foot isn't – stop, rest, and get advice if it doesn't go away.