Training plan · 8 weeks · Free PDF
Couch to 5K (8 weeks)
Start running from zero. 8 weeks, 3 days a week, alternating walking and running at an easy pace to your first 5 km. We email it to you free as a PDF.
If you've never run (or stopped long ago), this is your plan. The key is to start slowly, always at an easy pace, alternating walking and running so your body adapts 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.
What's in the plan
- ✓8 weeks · 3 days a week
- ✓Always at an easy, conversational pace
- ✓Progression from walk+run to running non-stop
- ✓Sessions of 25-30 minutes
- ✓Suitable from zero, no experience needed
- ✓Printable PDF
Free · downloadable PDF
Download the Couch to 5K plan as a PDF
Get the full plan as a printable PDF to stick on your fridge. We'll email it to you.
Frequently asked questions
How many weeks is the couch to 5k plan?
This plan runs for 8 weeks, with 3 running days a week and recovery weeks to absorb the load. You get the full thing as a PDF.
What pace should each session be?
Every session in the plan states its pace: easy for recovery runs, marathon/21K/10K pace for tempo and intervals, hard for hills. Use our pace calculator to set your exact paces from your current time.
How do I get the plan?
Leave your email and we'll send you the full plan as a PDF, week by week with the pace for every session, ready to print.
Is it free?
Yes, the plan is completely free. We just ask for your email to send it and, now and then, share a training tip.