Couch to 5km Running Guide

Most of us don’t wake up one day and suddenly decide to run 5km. We’re juggling life, work, tamariki, late-night snacks… the couch is comfy. But here’s the thing: moving your body is a form of self-protection. It’s part of your Plan A — the version of your life where you feel strong, energised, and actually have something left in the tank for yourself.

This booklet? It’s a gentle nudge to look after yourself. A kōrero from a local coach here in Ōtautahi who gets what it’s like to start from scratch. It’s not about running fast or looking a certain way. It’s about building momentum, one step (or shuffle) at a time.

And like everything we do at R&P, it’s backed by our bigger belief: that you deserve a solid Plan B too — cover that kicks in if life throws you a curveball. Because health is wealth. And protecting both? That’s the real flex.

So if you’re walking, jogging, or still psyching yourself up in activewear you haven’t actually moved in, we see you. And we’re cheering you on.

Let’s move. Let’s plan. Let’s protect what matters,
Rochelle & Philly x