Training plan · 8 weeks
Couch to 5K (8 weeks)
Start running from zero. 8 weeks alternating walking and running until you complete your first 5 km non-stop.
If you've never run (or stopped long ago), this is your plan. The key is to start slowly, alternating walking and running, letting your body adapt without injury. Three days a week, with rest in between, and in eight weeks you'll go from not running to completing 5 km non-stop. Don't skip the rest days — that's when the body gets stronger.
Easy = comfortable conversational pace · Intervals = fast reps with recovery · Tempo = sustained controlled pace · Rest = no running.
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Download the Couch to 5K plan as a PDF
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Frequently asked questions
How many weeks is the couch to 5k plan?
This plan runs for 8 weeks, with sessions spread across each week and recovery weeks to absorb the load.
How many days a week do I run?
Between 3 and 4 running days a week, leaving rest days between the hardest sessions. Rest is part of training.
What pace should each session be?
Easy runs are conversational, intervals and tempo are faster. Use our pace calculator to set your target paces from your current time.
Can I download the plan as a PDF?
Yes. We email you the full plan as a printable PDF to follow week by week.