Run 5K Without Stopping (First Time)
6 weeks · 0 milestones
Run a continuous 5K for the first time ever. GPS route proof required — app screenshot or wearable export.
Milestone map
Milestone map
0 of 3 done
Current milestone
Build to first continuous 20-minute run
3 weeks
Run continuously for 20 minutes or more at least once over three weeks of 3× per week training sessions. For most beginners, 20 minutes of continuous running — not 5km — is the real first hurdle. The NHS Couch to 5K programme structures this progression; use it if you are starting from minimal fitness.
Proof required
Submit GPS-tracked logs for three weeks showing 3+ sessions per week, with at least one session in week 3 showing 20+ minutes of continuous running (any distance).
What gets checked
- GPS data shows 3 separate session entries per week for 3 consecutive weeks
- At least one session in week 3 shows 20+ minutes of continuous running — intermittent walk breaks are fine in weeks 1–2 but week 3 should show sustained effort
- Sessions are at conversational pace — not race efforts in every session
Complete first 4km+ run
Complete 5km run
Sign in to start this outcome and track your progress publicly.
Sign in to start this outcome →