Have you ever wanted to run 5km but have no idea where to start? Well there is a growing movement called ‘Couch to 5km’ which may be the answer for you. The idea is you go from zero training to being able to complete a 5km run in the space of 6 weeks or more. The programs are taking off in both the corporate and non corporate worlds and are a great way for you or a group of friends to build up and complete your 5km running goal.

I have developed my version of this program with some specific patients in mind from a physiotherapy rehabilitation perspective, however I feel the specifics of this program will suit most. Disclaimer alert – this is a general guide and may not be suitable for all.

The principles of this program will work on 3-4 days per week.

Mondays will be your easy interval.

Tuesdays and Thursdays will be your rest days and you get the choice of having a Saturday or a Sunday as your exercise day.

Wednesdays we turn it up a little more and get the heart rate pumping with some tempo work.

Friday is graft day, and we will target endurance.

Most couch to 5km programmes are 6 week plans however let’s allow 8 weeks to overcome any unforeseen obstacles and keep things a little less aggressive on the body.

Warm-up for running usually includes fast walking or slow running and I would recommend 5 minutes – either walk/run. Stretching is usually reserved for those tight muscles you feel need to be stretched. This is always individualised, however.

I would recommended that you complete this run on flat terrain, with comfortable shoes and keeping adequate nutrition and hydration.

If you are concerned about your health prior to completing the couch to 5km challenge, please consult your GP for clearance. We offer running assessments in our Bend + Mend Barangaroo clinic which are a great way to assess movement and biomechanics and get tailored advice.

The most important thing is to enjoy this. Running is fun!





Campbell Hooker

About Campbell Hooker

Campbell Graduated from AUT University and has worked in private practice in both Australia and in London. Campbell has a keen interest in sporting injuries, office based injuries and the neck. He has worked at grassroots and elite levels of rugby union and league, and with surf lifesaving. He has recently taken to triathlon where he spends most of his spare time. Campbell has an interest in neurological conditions and has a Neuroanatomy degree out of Otago University. He utilises a number of methods when both analysing and treating patients, including dry needling and the Sarah Key Method.

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