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5 km training plan
for beginners

Download the training plan for free in the app

The perfect start to running with our beginner 5 km training plan

Many people in our modern society find it difficult to balance physical activity with the sedentary phases of their day, often caused by their jobs. For beginners, aiming to run 5K continuously is a perfectly manageable goal, and not at all too ambitious. Running 5K without needing three days of recovery afterward is the first hurdle to overcome.

Our beginner 5K training plan prepares you ideally for your first 5K run and gently establishes you as a regular runner. We based the structure of our 5K beginner plan on the 'NHS Couch to 5K Plan' and optimized it in collaboration with sports scientist Raphael from the Training Institute Diagnose Berlin.

What is our 5 km running plan for beginners based on?

The NHS Couch to 5K plan (C25K) is a written running program for beginners, originally developed by the National Health Service in the UK.

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The initial goal was to encourage people to adopt a healthier lifestyle that includes at least 30-40 minutes of physical activity, three times a week. The Couch to 5K plan was designed to start with light, manageable efforts.

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Our 5K training plan begins with a mix of walking and running to help newcomers get comfortable with running. We follow the same approach in our 5K beginner plan. Over time, you'll progress to consistent runs of around 30 minutes in duration.

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The target was set at 5K because it brings people close to the amount of weekly activity recommended by the WHO.

Our Trait 5 km beginner running plan — 9 weeks

Get the full 5K plan in the app.

Why even use a 5K beginner training plan – can’t I do it on my own?

For many people, running seems like a convenient way to get active again and pursue a healthier, fitter lifestyle. All you need to do is put on some shoes and shorts, and you’re ready to go. So why would you need a beginner running plan?

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Well, for many, getting started with running isn’t as simple as it sounds. A long period of inactivity often leads to a higher BMI and lower fitness levels. As a result, those first runs feel extremely challenging and don’t quite feel ‘right’ at the beginning. Motivation can quickly fade. This is where a good beginner running program comes into play.

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There are primarily three 'barriers' that the Couch to 5K plan can help overcome:

Start realistically!

Many people develop running-related injuries (RRIs) quite early on simply because they start too hard and too fast. Our bodies are (or were) made for running, but not after being inactive for several years. At the beginning, it can be beneficial to start with brisk walking and gradually increase to running over time. That's exactly what the 5K beginner training plan does, helping to reduce the risk of RRIs.

Follow a structure from the start!

Many people struggle to maintain running over a longer period. It’s often difficult to establish a good new routine. A fixed, externally provided structure can help overcome the motivational process of 'to do or not to do' and encourage people to run more frequently and consistently.

Set a specific (yet achievable) goal!

Setting a future, long-term goal is often key to motivating people to take action. Every beginner runner eventually reaches a point where they ask themselves, 'Why am I doing this?' The 5K beginner training plan answers this question right away. There’s a goal to strive for. For many, this 5K goal is the 'carrot on the stick' that keeps them running.

Why goal setting alone is usually not enough? Why do people fail with their plans?!

The 5K beginner running plan starts off very simply, which is clear. But what if you’re already a bit more advanced? Maybe you’re getting bored with the mix of walking and running.

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Or what if the opposite is true, and you're progressing more slowly than the 'norm'? Like any other fixed running program, a static training plan always carries the risk of the same pitfalls.

Running training, reimagined.

Training with static plans.

Everyone knows the problem with static training plans... things rarely go 'according to plan'! They only work well as long as you manage to follow the plan exactly.

The benefits of Trait

Our plans adapt to unforeseen circumstances. This allows you to train more consistently and effectively, helping you achieve your running goals more reliably.

Lade dir den 5 km Trainingsplan für Anfänger in der Trait App! Kostenlos!

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5 km training planfor beginners