If you’re one of those people who always says, “I’m just not a runner,” then we’re here to change your mind. Whether you’re preparing for a Tough Mudder 5K or you’ve been inspired by the many people taking up running while in lockdown, our simple couch to 5K guide will have you running 5 kilometres in just six short weeks.

Running is the great equaliser, as long as you’ve got a pair of trainers, a great couch to 5k guide and the determination to get out there and pound the pavement (or the grass, or beach, or trail) then you’re ready to go.


Tying shoelace on running trainer
Week 1
Start Off Slow
Week 1
Start Off Slow
Congratulations, you’ve taken the first step on your couch to 5K journey. Go easy this first week with a mixture of short jogs and bodyweight exercises.

Remember to be kind to yourself as this will help you keep motivated. Worried about giving up? Try our 10 tips for staying motivated.
How to Stay Motivated
Participant carrying her partner in her back
Week 2
More the Merrier
Teamwork really does make the dream work (we promise). Working out with a friend is another great way to make sure you stick to your training plan as it keeps you accountable and it’s more fun.

Haven’t got a housemate to run with during lockdown? Keep up with your friends virtually to make sure you’re sticking to the couch to 5k guide.
Three Benefits of Teamwork
Woman doing yoga
Week 3
Variation is Key
Training might be ramping up this week but you should be getting used to your new routine.

Day 6 is stretch day and it’s just as important as any of the running or bodyweight exercises you’ve doing as it boosts your flexibility and balance.
People stretching outside
Week 4
Warm Down Right
Hopefully you’re buzzing off your exercise endorphins but if you’re feeling achey or sore it might be because you’re not warming down properly.

Warming down is just as important as warming up and it will reduce the chance of injury, use our simple warm down below after every workout.
Easy Stretch Routine
Women running
Week 5
Prepare, prepare, prepare
Running isn’t just about training, there are lots of small things you can do to improve your runs and prepare you for Tough Mudder 5K.

Check out our Official UK Trainer Born Barikor’s top running tips, from having the right trainers to hydration marathon runner Born knows it all.
5 Running Tips
volunteering at Tough Mudder
Week 6
You Got This
If you’re coming to Tough Mudder 5K you might be tempted to push yourself this week but rest is just important as training.

Get ready for a course packed full of awesome teamwork obstacles and fun topped off with a pint and that all-important headband.

Congratulations you’re now part of Mudder Nation, celebrate with us in Mudder Village, then head home for a well-earned rest.
Signs You Need a Rest Day
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