Couch to 3km Run Plan

  • Free Couch to 3km, 4-Week Training Plan
  • Ideal for beginners or returning to running after injury
  • Easy to following 15 minute strength workouts
  • Simple run / walk formula, plus rest days to avoid overload
Couch to 3km Running Plan
beginner to 3km running

Step by step guide on how to run your first 3km

This program is designed to teach you how to run 3km, even if you haven't run a step before.

The goal is for you to be confidently able to run 3km and really enjoy it.

It's easier than you think.

Most training plans push you too hard, too early. Following a simple walk plus run routine, 3 times per week, will allow your body time to comfortably adapt to your new running routine.

The plan includes two short strength workouts, plus all the tools you need to keep you on track.

Created by physiotherapist, Mark Green.  This 4 week training program is specifically designed to help you learn how to run properly and remain injury free, so that you will ultimately love to run.

What’s included in your 3km training plan?

  • A weekly program you can print and put on the fridge.
  • Learn the correct running technique, to move efficiently
  • E-mail reminders to keep you on track
  • Easy run-walk combo, to build up endurance
  • Simple strength workouts, to help keep you injury-free
  • Two foam rolling sessions each week to release any tight muscles
  • And don’t worry about speed. That will come with more time on your feet
  • No gym or equipment necessary
Return to Running Strength Exercises

Learn To Love Running Now

Free 4 Week Beginner Running Program

This 3km plan really works. See what our runners say

I found the beginner program to be fantastic. It was so easy to follow and I liked that it was a slow increase. I have done different programs in the past and found things became too hard too quickly. Your videos were so helpful and it was nice to learn more about different exercises and stretches that help my running performance. The program was really easy to follow and I enjoyed completing each week.


I actually used this plan with my 10 year old son. He was keen to join me at the local 5km Park Run and this was a great way to build up to it.


Joined the Locker Room recently as a newbie runner and was amazed at the quality and quantity of the material available and all at an amazing price. Can be a little overwhelming at the start to get into this running thing since there is so much information out there but The Locker Room is a great way to tackle it in bite size chunks. More importantly it caters for beginners as well as experienced runners. Very happy indeed with my new on-line 'coach.'


Mark Green


Owner of Physiotherapy Clinic The Body Mechanic and Founder of The Locker Room

Learn from the experts

Created by physiotherapist and ultra runner, Mark Green, The 4 week Beginner Couch to 3km run training plan, has been designed after years of helping runners achieve their personal best..

Owner of successful Sydney Physiotherapy clinic, The Body Mechanic, and founder of The Locker Room, an online training portal for runners, Mark, has helped thousands of athletes improve their running and achieve their race goals.

His holistic approach to training, including strength, mobility, nutrition and running technique will have you moving better almost immediately.

Get INSTANT Access To Your 4 Week Beginner to 3km Run Plan

Successfully run 3km and enjoy it in only 4 weeks

Entire 4 Week Program is Completely Free

Learn To Love Running Now

*The cost for the 4 week program is normally $19. For a Strictly limited time only, the entire 4 week plan is available for free. No catches, no charge

Frequently Asked Questions

I am not a beginner. I am looking to improve my time?

This plan has been written for those new to running or returning to running after injury. If you are currently already running, we have a large number of plans you can follow from base and strength training, to ultra-marathon plans. Click here to view all our training programs

How long will it take to get the training plan?

Immediately. Your login and access information will be sent to the email address you provide. When you login, week 1 and 2 will be available to view online, with detailed instructions on how to complete each activity. Each week new content will be added to your plan.

I haven't run before. I am worried I won't be able to stick to the plan?

You are in the right place. This plan will teach you how to run correctly using great technique. You will enjoy the gradual build in volume and the simple of follow workouts that will see your fitness improve week on week.

Why is the program free

Running is great for your health and well being. Learning to run right will help you love this sport as much as we do.  We hope you like our program so much you will continue with us on your running journey

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