Unlock the runner inside you — no experience required.

The Performance Running Institute Couch to 5K Plan is a science-based, beginner-friendly program designed to take anyone from zero running experience to confidently completing 5 kilometres in just 8 weeks. Whether you're starting your fitness journey, returning after a long break, or simply wanting to improve your health, this structured step-by-step plan gives you everything you need.

Built on proven training principles and realistic weekly structure, the plan gradually increases run duration while protecting your joints, improving cardiovascular fitness, and building confidence. You’ll develop a sustainable running habit, without overwhelm, burnout, or injury risk.

Perfect for:

– Complete beginners

– Walkers transitioning to running

– Anyone wanting a simple, motivating program

– People seeking weight loss, fitness, or a first running goal

You’ll get:

✓ A full 8-week training plan

✓ Daily workouts (not just weekly summaries)

✓ Progressive walk/run structure for safe adaptation

✓ Coaching tips for pace, technique & form

✓ Recovery guidance, nutrition basics & motivation strategies

✓ Metric and Imperial versions included

Start your running journey today — your first 5K is closer than you think.