U to running


U to Running - 5km Challenge

There are many health and wellness benefits you get from running. It's a very easy way of improving your physical health, and requires very little equipment, although we do recommend that you buy a good pair of running shoes that suit your foot type.

However we fully understand that taking up running can seem quite a scary idea, especially if you’ve not exercised in a while and you feel out of shape.


What is the U Perform - U to Running - 5km Challenge?


Our 5km Challenge has been especially designed for beginners by Professor Greg Whyte OBE, and will help you gradually work up towards running 5K in just 8 weeks.

Greg’s plan involves a few runs every week, with specific rest days, and a carefully designed training schedule for each of the 8 weeks.


Why should you sign up for the U Perform - U to Running - 5km Challenge?


One of the biggest challenges facing a new runner is not knowing how or where to start. It is very common to overdo it in the beginning, which can cause us to give up and feel deflated just as we’re getting started.

Greg has trained many celebrities and clients over the years, many of whom were complete beginners. His wealth of knowledge and understanding, means that the U Perform 5km Challenge is very gradual, and designed to build up your fitness and stamina.

You will find the training easy to follow, creating realistic expectations and making it feel achievable right from the start.


Who is the U Perform - U to Running - 5km Challenge for?


The U Perform 5km Challenge is for everyone. If you’ve never run before, or you simply want to get into running more regularly and become more active, this challenge is a free and easy way to get fitter and healthier.

If you have any health concerns, we would recommend that you make an appointment to see your GP and discuss it with them first. Why not sign up, download the plan and take it with you when you see your GP.


What are the health benefits of running?


When you start running regularly, you will improve the health of your heart and lungs. It can also help you lose weight, especially if combined with a healthy diet, and there's evidence it may help increase bone density in some people, which can help protect against bone diseases like osteoporosis.

There are also mental health benefits of running. Running regularly can be a great stress reliever and has even been shown to combat depression.

Taking on the U Perform 5K challenge can help boost your confidence and self-belief, as you prove to yourself that you can set yourself a target and achieve a goal.

Once you’ve completed the challenge why not sign up to your local Parkrun and join an amazing community of like minded runners who meet up every Saturday morning at 9am and run 5km.

U perform U to Running 8 week couch to 5km challenge Greg Whyte


How do you get started?


*Download the U Perform - U to Running - 5K challenge by simply putting your email in the box above and clicking the button to get your free plan. It’s a simple PDF document that has your 8 week training plan on it.

*Click here to join our Facebook group and every Sunday we will post the next weeks training, along with some personal tips from Greg to keep you on track and motivated.

*Join our Strava group and share your journey with the U Perform family.

*Decide what time of day you’re going to run. The best way to stick to the training plan is to work out how to fit the U Perform Couch to 5K Challenge into your day.

*Plan where you are going to run. We recommend that you run outdoors, as its great for the body and mind, but you may choose to run on a treadmill.


Wherever you run, think about your safety. If you plan to run outdoors, please be mindful of the following:

*Running with headphones can make you less aware of your surroundings.

*Be aware of vehicles, cyclists and pedestrians.

*If you are running in the dark, make sure you can see where you’re going and that you can also be seen by other people. Consider wearing reflective clothing and wearing running lights.


Invest in a pair of running trainers. These should fit your foot type and be suitable for the terrain you are running on.


Now it’s time to start the U Perform - U to Running - 5K challenge. Remember to be proud of yourself for starting this challenge, and on the tough days remember why you started. The sense of achievement will be amazing when you run your first 5km.


We want to be a part of your personal challenge, so please tag us in any Social Media posts you put up. Join our Facebook group, where you can follow other people’s journey and ask us any questions you may have.


Share this with your friends and sign up together… running is always fun in a group.