Health · Move and sleep
First 5K: running for beginners, from walking to your first 5K
Six lessons that take you from brisk walking to running 30 minutes, built on NHS, CDC, healthdirect and WHO guidance: how hard to go, how a walk-run plan works, staying safe, resting, and keeping going after 5K.
About this course
Running for beginners: from walking to your first 5K.
Starter · About 1 hour of learning · 6 lessons · 18 quick checks · 1 download
Who it's for
Adults who don’t run yet, including people starting from walking, in Australia, the UK, the US or elsewhere.
How it works
6 guided lessons in your browser, with worked examples, exercises and a quick check after each lesson. Progress is saved in this browser only, and you can restart at any time.
Sources we rely on
20 published sources, mostly regulators and official bodies, listed below so you can check the original guidance yourself.
By the end you can
- Explain where running fits in the activity guidelines and judge effort with the talk test
- Plan a gradual walking base and decide whether to see a doctor first
- Describe how a 9-week walk-run plan progresses and follow it at your own pace
- Prepare for each run safely and know when to stop and get help
- Build a sustainable week with running, strength and rest after the plan ends
Downloads
- Running plan and log .xlsxA 4-week walking base, a walk-run week planner and log with a repeat column, an after-5K week, and a questions-for-my-doctor sheet.
Rules by country
Learning time
About 1 hour of learning. May count towards your CPD or professional development; check your professional body's rules. Estimated from reading time, exercises, quick checks and downloads.
Sources
Check the originals.
Drafted with AI assistance and run through automated quality and source checks. How these courses are made. Spotted an error or out-of-date rule? Send a correction.
General information only, not medical advice. Talk to your doctor or another qualified health professional about your situation. In an emergency call 000 (AU), 999 (UK), 911 (US/Canada) or 111 (NZ).
- Get running with Couch to 5K · NHS Better Health (UK)
- Couch to 5K running plan · NHS Better Health (UK)
- Running tips for beginners · healthdirect (Australian Government-funded)
- Knee pain and other running injuries · NHS (UK)
- How to warm up before exercising · NHS (UK)
- Physical activity: fact sheet · World Health Organization
- Walking for health · NHS (UK)
- Walking for exercise · healthdirect (Australian Government-funded)
- Measuring physical activity intensity · Centers for Disease Control and Prevention (US)
- What counts as physical activity for adults · Centers for Disease Control and Prevention (US)
- Adding physical activity as an adult · Centers for Disease Control and Prevention (US)
- Adult activity: an overview · Centers for Disease Control and Prevention (US)
- Physical activity guidelines for adults aged 19 to 64 · NHS (UK)
- 24-hour movement guidelines: recommendations for adults (18 to 64 years) · Australian Government Department of Health, Disability and Ageing
- Strength training for beginners · healthdirect (Australian Government-funded)
- Triple Zero (000) · Australian Government, Department of Infrastructure, Transport, Regional Development, Communications, Sport and the Arts
- When to call 999 · NHS (UK)
- National 911 Program · 911.gov (US Government)
- Australian health services and 24-hour health advice line · healthdirect (Australian Government-funded)
- NHS 111 online · NHS (UK)
Publisher
Who publishes this course.
Published by trainyourself.org, a trading name of Combine TRS Pty Ltd (ABN 42 112 983 678), Brisbane, Australia.
How it's made: drafted with AI assistance from published official public-health and government guidance, then run through automated quality checks against our course depth standard and automated source checks that match each rule to its official source, listed above. The course guide is an AI presenter and is labelled as one. Read how these courses are made.
Last updated:
General information, not tax, accounting, legal or professional advice. Spotted an error or an out-of-date rule? Send us a correction.
Keep going
More in Move and sleep.
-
Back on Track: Lower back pain: understand it, prevent it, know when to get help
Lower back pain explained from NHS, healthdirect and NIH guidance: why it happens, staying active, everyday prevention and when to get urgent help.
-
Desk Reset: Desk ergonomics and better posture: set up your workstation
Ergonomics for desk workers: set up your chair, screen and keyboard with HSE, OSHA and Safe Work Australia guidance, build in breaks and know when to get help.
-
Better Sleep: How to sleep better: sleep hygiene basics
How to sleep better with sleep hygiene basics from the NHS, CDC and healthdirect: routine, light, screens, caffeine and a sleep diary to take to your doctor.
-
Get Stronger: Strength training for beginners: a home and gym plan
Strength training for beginners: what counts, the sets and reps the NHS and CDC suggest, home or gym options, safe progress and a weekly planner.
Opening soon
Waitlist opening soon.
We're not collecting sign-ups yet. When the waitlist opens you'll be able to leave your email here to hear about new courses and tracks. Until then, the open courses need no sign-up.