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.
In 4 weeks from now, the goal is for you to be confidently able to run /walk 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.
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.'
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 is not for you. It has been written for those new to running. If you have previously run you will find the plan unsuitable. Keep an eye out for our 5km Personal Best Plan. 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