7 Steps From Couch to 5K: How to Start Running Before Summer

Have you always wanted to become a runner but never knew how to start? in the last few weeks of April and beginning of May we were blessed with absolutely beautiful sunny weather in Ireland with temperatures reaching 27C in the West of the country. So, with summer just around the corner (so we hope!), now is the perfect time to begin your Couch to 5K journey.

Whether your goal is to complete your first 5km or simply improve your fitness, getting started the right way will set you up for long-term success.

Here are 7 steps on how to go from zero to 5K in just a few months, even if you’ve never run before!

1. Set a Clear Goal

The first step is setting a specific goal: run 5K by summer. This gives you a target to work toward and helps keep you motivated. Mark a date in your calendar and start building your plan from there.

If you would like to receive a FREE Running Journal to get started on your fitness goals, send us an e-mail jason@jcfitness.ie or Contact Us HERE.

2. Start with Walk-Run Intervals

Going from sitting on the couch to running non-stop is a big leap. Begin with a mix of walking and light jogging, try 1 minute of running followed by 2 minutes of walking. Do this for 20–30 minutes, 3 times per week. Gradually reduce the walk time as your fitness improves.

3. Be Consistent, Not Perfect!

The key is consistency. You don’t need to be fast or go far right away. Stick to your schedule and allow your body time to adapt. Most people can run a full 5K in 8–10 weeks with the right plan.

4. Warm Up and Cool Down Properly

To avoid injury, make sure each run starts with a 5-minute warm-up walk and ends with a cool-down walk and gentle stretching. This helps with recovery and keeps your muscles flexible.

5. Focus on Form, Not Speed

At this stage, don’t worry about how fast you’re going. Focus on posture, breathing, and relaxed movement. Speed will come with time.

6. Stay Hydrated and Fuel Smart

Drink plenty of water, especially if running in warmer weather. Eat light, nutritious meals and avoid heavy foods right before a run.

7. Get the Right Support

Having a coach or training plan makes a massive difference. You’ll avoid common mistakes, stay motivated, and progress faster with expert guidance.

Ready to Run Your First 5K?

If you're serious about getting from couch to 5K before summer, now is the time to start. Jason Cafferkey, expert running coach and speed development specialist at JC Fitness, has helped beginners across Ireland go from non-runners to confident 5K finishers.

With tailored coaching, online programs, and 1:1 support, Jason will guide you through every step, from your first jog to crossing that 5K finish line.

No experience needed
Beginner-friendly plans
Expert form and pace guidance
Online and in-person options available

Take the first step today. Contact Us today and check out our beginner running programs.

Don’t wait until summer to wish you had started. Start now and let Jason help you achieve your first 5K with confidence.

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Running Coach & Personal Trainer: Jason Cafferkey

He works with both private clients and teams of athletes. Jason has 20 years experience coaching and is qualified as a: Level 3 Personal Trainer, AFN certified Diet Specialist & NSA Fitness Diploma. When not with clients, you can find him at the track improving his 800M time.