Here at runABC, we have always been about the ABC of running. Now we are going back to basics and our in-house UK Athletics coach and news writer Alan Newman (pictured above) will take you to your first non-stop timed 5K via a six-week series we have called: 'Coach to 5K'. Alan has been helping runners of all standards reach their optimal performances for over 50 years. Now he wants to spread the good news about running to a new cohort, and that's YOU!

Welcome to our Coach to 5K programme. Over the next six weeks, every Monday, we shall show you how to prepare for your first non-stop 5K with useful hints and tips along the way. Whether you are completely new to running, returning after a long gap, or you have already been bitten by the bug and want to share the many benefits with a friend, work colleague, or family member, this is for you.

To start with, there's no requirement to join a club or running group, although many people find that's great for motivation and perhaps you will too, once you have achieved your non-stop 5K target. You just need some decent running shoes, make some time three days a week, and add a healthy dose of commitment – then great things can happen. So, are you ready to give it a go? Do you want to go into the winter feeling fitter and more confident after making the most of the remaining good summer weather!?! Then let's get started...

runABC Coach to 5K – Getting Started

You will need a watch, preferably with GPS, like a Garmin. Or just a plain old watch for timing and you can use MapMyRun to plan routes and measure distance. Or put the basic Strava app on your phone. You should always carry your phone, especially when running alone. Each week, Coach Alan will suggest three sessions. You can add your own gym workouts, yoga classes, swimming, or other exercise, but make time and save energy for three sessions...

Session One – Walk and Talk

This is the kickstart for the plan. Test your kit, shoes, and tech while laying the foundations. A 'problem' shared is a problem halved, so plan your 5K route, set aside an hour, and get your Coach to 5K buddy – or go solo with a small support crew with you on the phone – and walk and talk! Talk about anything, but make sure you share your plan to run 5K non-stop in six weeks (or a bit longer). Every five minutes, put in a power walk for a minute – work your arms hard (your legs will follow) and practice breathing: In for four strides: out for four strides (drop to three in; three out during the power walk). Time your 5K and make a note. This is your launch pad to greater things.

Session Two – Intervals

Plan an out-and-back route. Brisk walk warm-up (5mins). Run a minute/walk a minute (x5). Turn and repeat the efforts on the return journey. Finish with a cool-down walk (5mins). Total time - 30 mins.

Session Three – Fartlek (look it up on Google!)

Plan a nice, varied route (3K to 5K). Brisk walk until you feel warm and loose. Jog continuously until feeling breathless. Walk until feeling recovered. Repeat at random intervals that suit you. When running, practice regulating your breathing. Start: In for three paces; out for three paces. Drop to two paces per breath when fatigued. Continue until you need to stop for a rest. Time and distance are irrelevant. Just enjoy the run and the feeling of pushing yourself.

Enjoy your Coach to 5K training and we will see you next week for three more sessions...

Photo: Coach Alan shows the way courtesy of Charlotte Knee Photography