First 5K training plan: Kotcha now coaches true beginners

Kotcha now coaches beginners. With our latest iOS update, you can pick a first 5K training plan, a first 10K plan, or a classic 5K goal. You can start even if you don't run at all today: set zero runs and zero kilometres a week in onboarding, and the plan starts from there. When you set your goal, Kotcha also shows a predicted finish time, so you know what you're working towards from day one.

What's new

Three new goals. Until now, Kotcha covered the 10K, the half marathon and the marathon. Today we're adding:

• My First 5K, for runners who've never raced a 5K, or who are just starting to run.
• My First 10K, for runners ready to step up to their first 10K.
• 5K, for runners who already know the distance and want to run it faster.

Start from zero. In onboarding, you can now tell us you currently run zero times a week, for zero kilometres. No need to pretend. Your plan is built from where you really are.

Finish-time prediction. When you set your goal, Kotcha gives you a predicted finish time based on what you've told us about your running. It's a clear target to aim for, and a reference point to look back on.

How your first 5K training plan works

Your first 5K plan follows the same principles as every Kotcha plan. There's a structure for the whole build, but each week is planned in detail only when it comes, based on how the previous one went.

Every Sunday, Coach K asks how your week felt, shows you what you completed, then plans your next week. If you say you're overly tired, the coach removes at least one workout so you can recover properly. If you missed a run, the plan doesn't fall apart. It adapts.

Before each run, you get a brief: what you're about to do and why. After it, a debrief. And you can tell the coach how it went, by voice or text, in your own words. Read more about voice debriefs.

The training logic for beginners

Starting to run is not about suffering. The runners who make it to their first start line are usually the ones who stayed consistent, not the ones who pushed hardest in week one.

A few things to keep in mind, whatever plan you follow:

• Go easy. Most of your running should feel comfortable, at a pace where you could hold a conversation.
• Consistency beats intensity. Three short runs a week do more for you than one big effort followed by ten days on the couch.
• Listen to your body. Heavy legs, poor sleep, a niggle that won't go away: tell your coach. That's exactly what the Sunday check-in is for.
• Celebrate small wins. Your first continuous 20 minutes. Your first week with every run done. They count.

This is the same mindset Eliud Kipchoge and his coach Patrick Sang apply at the elite level: structure, patience, and steady progress. The distances are different. The method isn't.

How to get it

Update Kotcha from the App Store, then choose My First 5K, My First 10K or 5K when you set your goal. If you're already following a plan, you can set a new goal from the plan card on your Home. These new goals are available on iOS.

FAQ

Can I follow a first 5K training plan if I've never run?

Yes. You can start Kotcha with zero runs and zero kilometres a week. Your plan is built from that starting point and adapts every week based on how you feel. More answers in our FAQ.

How long does it take to train for a first 5K?

It depends on where you start and when your race is. When you set your goal date, Kotcha builds the plan around it and shows you a predicted finish time.

What's the difference between My First 10K and the 10K goal?

My First 10K is designed for runners stepping up to the distance for the first time. The 10K goal is for runners who already know the distance and want to improve their time.