5K runs

This is the classic starting point for those new to running or returning to the sport after a break. But it’s not just about beginner runners - it’s a distance for all ages and abilities as demonstrated by the popularity of family fun runs and local 5Ks, including parkruns.

FINDING YOUR 5K

5Ks on the road
These are usually flat and timed - you can focus on anything from getting round to trying to set a new personal best.
5K runs

Fun runs
5K is the upper limit for fun runs for friends and family – they could be Colour Runs, in fancy dress or seasonally themed ones such as Halloween or Santa Runs.
Fun runs

Trail runs
These are great for getting away from the traffic as they are off road and usually relatively flat – look for the trail icon to the left to find one.
Trail runs

Obstacle races and mud runs
Plenty of these have a ‘sprint’ distance of 5K – you’ll encounter different obstacles, varying amounts of mud and a mix of terrain.
Obstacle races

Charity 5K runs
There are lots of fantastic charity 5Ks for the whole family such as Chocolate Runs. Look for the 'Major Event' (left) or charity logo.
Charity 5K runs

ZERO TO 5K HERO

If you're starting from scratch then there's lots of help at hand - nine weeks should be long enough for training and early on you'll be doing more walking than running.

Apps and podcasts
Whether it’s the NHS' official 'Couch to 5K' or similar, millions have found this an effective way to follow a training plan and track progress. Many running clubs have 0-5K beginner classes too.
NHS Live Well podcasts Apple Android Find a club

Be a tortoise not a hare
"Start slow and set yourself small achievable challenges, such as running to the end of the road - as you improve you can reduce your walking intervals," says club runner Becca Hayden

How much time do I need?
90 minutes a week should work - three half hour sessions on alternate days (inc warm up and cool down). And try and do a shorter fun run along the way.
Find a fun run

Kit list
A pair of well-fitted trainers is essential (try them on in the afternoon as your feet swell during the day) plus running socks and breathable kit.

THREE BIG BENEFITS

Slimmer and fitter
The average woman burns 328 calories for a 5K run and it's 387 for a man - that's more than a Mars bar (260) or a slice of pizza (300).

Running with your kids
Getting fit and active at an early age can positively impact the whole life of your child - and 5K is a realistic goal for you all to aim for.
Five steps to follow

It's just the start
You'll be amazed how far it can take you - it's the first steps which are often the hardest. After ticking off a 5K how about moving up in distance?
Find a 10K Find a half marathon