READY TO RUN? HERE'S HOW TO GET STARTED AND SMASH YOUR FIRST 5K
Published: 24/04/2025, by: Tommy Trees
Meet Tommy Trees – a professional running coach based in London and one of Sports Direct's newest Running Ambassadors. His journey hasn't always been a straight line, but running’s always been in his blood. Now, he's passing on everything he's learned along the way. In this article, Tommy’s got a foolproof Couch to 5k plan to help you go from walking to running in no time!
I started running 20 years ago when I challenged myself by finishing a 5k. Like many runners, completing my first 5k gave me a massive sense of accomplishment and sparked my passion for running. I understand that for complete beginners, the thought of running 5k can feel overwhelming. The good news is that anyone can go from the couch to confidently crossing that finish line with the right plan. Whether your goal is to get fitter, boost your mental health, or simply prove that you can do it, this guide will help you lace up your shoes and take the first steps toward success.
A successful running journey begins with gradual progression. Early in my running journey, I made the classic beginner mistake – trying to do too much, too soon. I remember setting out on runs, feeling great for the first few minutes then suddenly hitting a wall. It was frustrating but it taught me the importance of building up slowly. Even now, after 20 years of running, I apply the principle of gradual progression in my training to avoid burning out and injuring myself.
To help you avoid the same mistake, I’ve put together a structured 10-week plan that will take you from walking to running a full 5k. If you take your time and trust the process, you’ll not only achieve your 5k goal but also enjoy the journey. Before you get started, here are a few key pointers to keep you on track:
1. Follow the 'talk test': You should be able to maintain a conversation while running. If you find yourself gasping for air, slow down. As a coach the most common mistake I see from new runners is they go too fast. As a beginner you need to gradually adapt to the impact and stress of running to minimise the risk of injuries.
2. Have a rest day between each run: With this plan, we will be aiming for three sessions a week, so I recommend taking a complete rest day between each session. If you feel like you can handle more than three exercise sessions a week, I would add in some non-weight-bearing cardio exercises. I personally love to incorporate swimming and cycling into my weekly programme - it keeps my fitness up while giving my joints a break.
3. What if I get injured? Rest and recover before continuing if you experience discomfort beyond typical muscle soreness. If pain persists, consult a physio for advice. Please do not push through injuries - as someone who's ran for 20 years, you’ll always thank yourself for getting on top of an injury sooner rather than later.
4. Missed a session? No problem! If you find a week too difficult, slow down or repeat the previous week before progressing. The plan is flexible and it’s important to progress at your own pace. Remember it’s completely normal to miss sessions, life happens! The main thing is to not get discouraged and to pick up where you left off. Consistency over time matters more than perfection.
5. Treadmill training? Absolutely! If the weather isn’t ideal, a treadmill is a great option. It also reduces joint impact, making it suitable for beginners. If you’re looking to buy a treadmill I can highly recommend the Reebok GT40 S.
YOUR COUCH TO 5K 10-WEEK PLAN
As I mentioned earlier, this 10-week plan is designed for gradual progression. This means that it gradually increases the time spent running while decreasing walking breaks, allowing your muscles, joints, and cardiovascular system to adapt safely to the demands of running. And remember, the plan is flexible – if a week feels too challenging, you can repeat it before progressing. Please progress at your own pace!
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WHAT YOU SHOULD KNOW BEFORE HITTING THE GROUND RUNNING:
GET THE RIGHT SHOES
Investing in high-quality running shoes is essential for comfort and to prevent injuries. I have chosen the shoes below because they are all super soft and well-cushioned, making it a solid choice for beginner runners.
Tommy's Choice For Beginner-Friendly Running Shoes
PROPER NUTRITION AND HYDRATION
As a beginner, fuelling your body properly is essential for your training and overall progress. You don’t need a complex diet, but focusing on the basics will make a big difference. Before your run, opt for a light snack that’s rich in easily digestible carbohydrates. I personally like to have a banana or slice of toast with peanut butter. This will provide your body with quick energy to power through your workout without making you feel too sluggish.
As a beginner, fuelling your body properly is essential for your training and overall progress. You don’t need a complex diet, but focusing on the basics will make a big difference.
After your run it’s important to replenish your energy stores and help your muscles recover. Aim for a meal that has a mix of both protein and carbs. For example, I like to have a smoothie with fruit and protein powder. Hydration is just as important, make sure you’re drinking water before, during and after your runs. If you’re a heavy sweater I would also recommend mixing some electrolytes into your water. These are my favourite electrolyte tablets
WHAT TO WEAR FOR YOUR RUNS
Comfortable, breathable clothing is key to a successful run. Go for moisture-wicking fabrics to keep sweat off your skin and avoid chafing.
WHAT COMES AFTER YOUR FIRST 5K?
Completing your first 5k is a major achievement, but it’s just the beginning of your running journey. Once you’ve crossed that finish line, there are plenty of exciting possibilities ahead. Whether you want to run longer, faster, or join a run club, the next challenge is always just around the corner. If you’re ready to take your running to the next level, consider aiming for a 10k run to continue building your stamina. At the same time, if you’re happy with the 5k distance but want to improve your performance, you could always challenge yourself to a new personal best.
But, above all, take a moment to celebrate your achievement. Completing your first 5k is no small feat! And remember, this is just the beginning – set new goals, push your boundaries, and keep enjoying the progress you make along the way.
Images featured are taken from @coachtommy.nrg Instagram
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