If you’re currently closer to the couch than the start line – don’t worry – you’re exactly where so many strong runners begin.
Building up to a 5K is the perfect first step on your journey to running a half-marathon. With realistic goals, steady confidence building and a supportive structured plan, you’ll create the strong foundation you need for half-marathon success.
The most important thing to remember is to start simple and start slow. Think of the tortoise and the hare – it’s exactly that – steady progress wins!
In these early weeks, your sessions don’t need to be complicated at all. You want to aim for 3 short sessions per week, alternating between walking and light jogging.
Each week, increase your running time by no more than 10%. This keeps your training gentle, sustainable, and beginner-friendly – ideal for building consistency without overwhelming your body.
Be sure to celebrate every win and mini-milestone. Whether that’s:
✅ Completing your first continuous 5-minute jog
✅ Running your first km without stopping
✅ Hitting your weekly training goal three weeks in a row
These moments matter, and help build strong sustainable habits. Habits that build belief, momentum and mental resilience – the real secret behind every strong half-marathoner.
A simple, realistic beginner-friendly plan might look like:
Week 1–2: Walk/jog intervals (1–2 minutes running, 2–3 minutes walking).
Week 3–4: Longer intervals with shorter recovery.
Week 5–6: 20–30 minutes continuous running.
Week 7–8: Build to your full 5K distance.
Alongside this, try adding running specific strength training at least 2 times a week. This will improve your running performance and help keep you injury-free.
By staying patient and consistent, 5K will soon feel less like a big mountain and more like your warm-up for bigger goals ahead.
Fuelling your body right will make running feel SO much easier and more enjoyable. Food is fuel for your body and mind – and just like your car won’t work without petrol, your body can’t work without food. Even short runs benefit from smart fuelling.
Before a run: A light snack 30–60 minutes before you head out – a banana, a small yoghurt, or a slice of toast with nut butter, 3-5 medjool dates.
After a run: Refuel with protein + carbs to support recovery. Chocolate milkshake has a perfect ratio of carbs to protein (2:1) and it’s hydrating.
Hydration: Keep it simple. Regular water is enough for runs under 45 minutes, but do think about adding in some electrolytes to support recovery and progress.
Sleep: Rest and sleep is where the magic happens. Aim for 7-9 hours.
It’s all about consistency rather than perfection. Eat well, sleep well, stay hydrated; and your energy levels and performance on those early runs will noticeably improve.
If you’re pre or post-natal, your approach and running journey may look different – and that’s perfectly okay. Always speak with your midwife or GP before starting a new exercise routine.
Whether you’re brand new to running or returning after pregnancy, the journey from couch to 5K is a key milestone and empowering stepping stone to running a half-marathon.
By building a strong foundation now, you’ll be ready to start your increasing your training distance from January – and you’ll be right on track to take on the excitement and challenge of the London Landmarks Half Marathon with Team Tommys in April.
You’ve got this – one step, one run, one week at a time. 🏃♀️✨
If you have any questions, I am here to support you every step of the way.
And if you’d like a more bespoke training plan, please feel free to email me and we can talk about making one to suit you and your lifestyle.
If you have any questions, I am here to support you every step of the way.
And if you’d like a more bespoke training plan, please feel free to email me and we can talk about making one to suit you and your lifestyle.
📧 Email me: sarah@sarahcampus.com
📸 Follow me: @sarahcampus
