From the sofa to 5 kilometres in nine weeks
You start with one minute of running. Nine weeks later you run for half an hour non-stop. Here is the schedule, and who in Utrecht will run with you.
Sportspots editorial team, updated on
This is how it works
You run three times a week, with a rest day in between each session. Each session begins and ends with five minutes of brisk walking. In between, you alternate running and walking, and each week the running segments get a little longer. This is the programme behind Couch to 5K from the British National Health Service, which many people have already started with.
The schedule
| Week | Each session | Longest stretch |
|---|---|---|
| 1 | 8 times 1 minute of running, with 1,5 minute of walking in between | |
| 2 | 6 times 1,5 minute of running, with 2 minutes of walking in between | |
| 3 | Twice in a row: 1,5 minute running, 1,5 walking, 3 running, 3 walking | |
| 4 | 3 minutes running, 1,5 walking, 5 running, 2,5 walking, 3 running, 1,5 walking, 5 running | |
| 5 | Three different workouts: 3 times 5 minutes running, then 2 times 8, and at the end of the week 20 minutes non-stop | |
| 6 | 5, 8 and 5 minutes running, then 2 times 10, and at the end of the week 25 minutes non-stop | |
| 7 | 25 minutes non-stop | |
| 8 | 28 minutes non-stop | |
| 9 | 30 minutes non-stop |
Thirty minutes non-stop is for many beginners just a little less than 5 kilometres, and that doesn't matter. Anyone who keeps going for half an hour will also manage that last few hundred metres.
Where it usually goes wrong
- Starting too fast. Almost everyone does it. Go more slowly than you think you need to.
- Week 5. By the end of that week you suddenly run 20 minutes non-stop. That sounds like a big leap, but you're ready for it. Ease off the pace and you'll manage it.
- Ignoring pain. Muscle soreness is part of it. Sharp pain in your shin, knee or foot is not: take a few days' rest. If it doesn't go away, get it checked out.
- Going it alone. On a rainy Tuesday it's easier to go when someone is waiting for you.
If you haven't exercised for a long time and have a heart condition, or are unsure, ask your GP first.
Running together in Utrecht
These are sessions you can join as a new runner. Before you come, ask whether there's room and what pace the group keeps.
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Tue 10:002 hour The Third Half OldStars running Utrecht Atletiek in Lunetten Trial lesson possibleBeginners55+
Clubs and running groups
There is also a parkrun: every Saturday morning 5 kilometres, free, and you may walk too. You register once online and bring your barcode. A nice end goal for week 9.
A run as a goal
Nothing works as well as a date in your diary. If you start this week, you'll be ready by around 11 January. The first run after that is the Glow Night Run on 17 January. Do check which distances are available: not every run has a short route.
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Sunday 17 January, 17:30–23:00 Glow Night Run IJsclub Siberia, START/FINISH Manege 't Hoogt, Gageldijk 104, Utrecht
Frequently asked
How fast should I run?
So slowly that you can still talk in full sentences. If that doesn't work, you're going too fast. At the start that is almost walking pace, and that's perfectly normal.
What do I do if a week doesn't work out?
Repeat that week. The schedule can also take twelve weeks. Your calves and knees don't mind which week it is, as long as you don't rush through it.
Which shoes do I need?
Proper running shoes that fit well. Old trainers are often too worn out, and a specialist shop will usually let you try them on for free. Beyond that, you don't need anything else.