So you want to start running. Maybe you’ve watched friends head off to parkrun on Saturday mornings and thought “I could do that.” Maybe your doctor mentioned getting more active. Maybe you just want to feel a bit better.
Whatever the reason, starting from zero is completely normal — and a 5K is the perfect first goal. It’s far enough to feel like a real achievement, but short enough that you can get there in about two months with a bit of consistency.
This guide is written for New Zealanders who are starting from scratch. No running background needed. No gym membership required. Just a pair of shoes and a willingness to give it a go.
What Is Couch to 5K?
Couch to 5K (often called C25K) is a training approach that takes you from not running at all to comfortably covering 5 kilometres. The original programme was created back in 1996 by an American named Josh Clark, who wanted to help his mum start running without it feeling miserable.
The idea is simple: you alternate between walking and running in short intervals, and each week the running intervals get a little longer while the walking breaks get shorter. By the end of 8–9 weeks, you’re running the full distance without stopping.
It works because it respects how your body adapts. Your cardiovascular fitness improves faster than your joints, tendons, and muscles can handle — so the walk breaks give everything time to catch up. That’s why so many people get injured when they just “go for a run” on day one and try to push through. C25K avoids that.
Before You Start: The Basics
Talk to your GP if you need to. If you have any existing health conditions, haven’t exercised in years, or are unsure about starting, a quick chat with your doctor is worth it. For most people, walking and light jogging is perfectly safe to begin — but it’s good to check.
Get decent shoes. You don’t need expensive gear, but your shoes matter. Head to a running shop like Shoe Clinic or The Athletes Foot and ask them to help you find something suitable. They’ll look at how you walk and recommend a shoe that fits your foot. Budget around $150–200 for a solid beginner pair. Everything else — shorts, t-shirt, whatever’s comfortable — you probably already own.
Pick your days. Three runs per week is the standard C25K structure. Most people do Monday, Wednesday, and Saturday (or similar with a rest day between each run). Write it in your calendar like an appointment. Consistency beats intensity every single time.
Choose a route. You don’t need anything fancy — a flat footpath, a local park, or a waterfront path works perfectly. Avoid busy roads and steep hills to start with. If you’re in Auckland, somewhere like the Ōrākei Basin walkway or the flat paths around Western Springs is ideal. In Wellington, the waterfront. In Christchurch, Hagley Park. In Hamilton, the river trail. Keep it simple and close to home so there’s one less excuse not to go.
A Simple 9-Week Plan
Here’s a straightforward plan that progresses gradually. Each week has three sessions. Always start with a 5-minute brisk walk to warm up and finish with a 5-minute walk to cool down.
Week 1: Alternate 60 seconds of jogging with 90 seconds of walking, for 20 minutes total.
Week 2: Alternate 90 seconds of jogging with 2 minutes of walking, for 20 minutes.
Week 3: Two repetitions of: jog 90 seconds, walk 90 seconds, jog 3 minutes, walk 3 minutes.
Week 4: Jog 3 minutes, walk 90 seconds, jog 5 minutes, walk 2.5 minutes, jog 3 minutes, walk 90 seconds, jog 5 minutes.
Week 5: Session 1: jog 5 minutes, walk 3 minutes, jog 5 minutes, walk 3 minutes, jog 5 minutes. Session 2: jog 8 minutes, walk 5 minutes, jog 8 minutes. Session 3: jog 20 minutes straight (yes, really — you’re ready for this).
Week 6: Session 1: jog 5 minutes, walk 3 minutes, jog 8 minutes, walk 3 minutes, jog 5 minutes. Session 2: jog 10 minutes, walk 3 minutes, jog 10 minutes. Session 3: jog 25 minutes.
Week 7: Jog 25 minutes for all three sessions.
Week 8: Jog 28 minutes for all three sessions.
Week 9: Jog 30 minutes for all three sessions. That’s your 5K.
Don’t worry about speed. If you need to repeat a week, repeat it. If week 5’s 20-minute run feels too big, do week 4 again. There is absolutely no shame in taking longer than 9 weeks. The plan is a guide, not a contract.
Tips That Actually Help
Run slower than you think you should. The number one mistake beginners make is going too fast. You should be able to hold a conversation while jogging. If you’re gasping for air, slow down. It doesn’t matter if your “jog” is barely faster than walking — you’re building the habit and the fitness. Speed comes later.
Don’t skip rest days. Your body gets stronger during rest, not during the run itself. Running tears your muscles down in tiny ways; rest is when they rebuild stronger. Three runs a week is plenty.
Expect some discomfort, but not pain. Mild muscle soreness the day after a run is normal, especially in the first few weeks. Sharp pain, anything that makes you limp, or pain that gets worse as you run — stop and rest. See a physio if it doesn’t settle in a few days.
Run in the morning if you can. Not because it’s physiologically better, but because life gets in the way as the day goes on. The people who stick with running long-term are usually the ones who get it done before their brain has time to talk them out of it.
Get an app if it helps. The NHS Couch to 5K app is free and works well — it tells you when to walk and when to run through your headphones. There are plenty of other options too (C25K, Runkeeper, Nike Run Club). Use whatever keeps you motivated.
Tell someone what you’re doing. Accountability makes a massive difference. Tell a friend, post about it, or better yet, find someone to do it with you.
What to Do After Week 9
You’ve done it. You can run 5K. Now what?
Sign up for parkrun. If you haven’t already, this is the natural next step. It’s free, it’s timed, it happens every Saturday morning at 8am, and there are around 58 locations across New Zealand. You’ll get a recorded time, and over the weeks you’ll watch it improve. Check out our complete guide to parkrun in New Zealand for everything you need to know.
Join a running group. Running with other people makes it more enjoyable and helps you stay consistent. Most cities and towns have casual run clubs that welcome beginners. Browse our NZ running clubs directory to find one near you.
Enter a fun run or 5K event. Having a race on the calendar gives you something to train toward. Even if you walk parts of it, crossing a finish line with other people cheering is a feeling that’s hard to beat. Check the NZ Running events calendar for upcoming races near you.
Start building toward 10K. Once 5K feels comfortable, you can gradually extend your long run each week. Add no more than 10% distance per week. Within a couple of months, 10K is very achievable — and then the half marathon starts looking less crazy than it once did.
Running in New Zealand: Why It’s Actually Great Here
New Zealand is a brilliant place to be a beginner runner. The weather is mild enough to run year-round in most of the country (yes, even in winter — just add a layer). Most towns have well-maintained paths, waterfront walkways, or parks that are perfect for easy running.
And the community is genuinely welcoming. parkrun, run clubs, fun runs — Kiwis aren’t precious about pace or experience. Nobody’s judging the person at the back. If anything, they’re cheering louder for them.
The hardest part of running is the first few weeks. After that, it just becomes something you do. And one day, probably sooner than you think, you’ll catch yourself looking forward to it.
So lace up. Walk out the door. And start with 60 seconds.
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