Free Couch To 5k Running Plan

Are you ready to take the first step towards a healthier and more active lifestyle? Our free Couch to 5k running plan is designed to help you gradually build up your endurance and confidence, taking you from the couch to running 5 kilometers in just 9 weeks.

This plan is perfect for beginners who have little to no running experience. It starts with a combination of walking and jogging, gradually increasing the running time and decreasing the walking time until you're able to run continuously for 5 kilometers.

Each week, you'll complete three runs. The runs will alternate between easier recovery runs and more challenging interval runs. The interval runs involve alternating between short bursts of running and brief periods of walking or rest. These intervals help to improve your cardiovascular fitness and build up your endurance.

In addition to the running plan, we also provide tips on proper running form, injury prevention, and nutrition. We recommend following the plan carefully and listening to your body. If you experience any pain or discomfort, stop running and consult with a healthcare professional.

Here's a detailed breakdown of the Couch to 5k running plan:

Week 1

Run for 1 minute, walk for 1.5 minutes (repeat 8 times)
Rest day
Run for 1.5 minutes, walk for 1 minute (repeat 8 times)

Week 2

Run for 2 minutes, walk for 2 minutes (repeat 6 times)
Rest day
Run for 2.5 minutes, walk for 1.5 minutes (repeat 6 times)

Week 3

Run for 3 minutes, walk for 2.5 minutes (repeat 5 times)
Rest day
Run for 3.5 minutes, walk for 2 minutes (repeat 5 times)

Week 4

Run for 4 minutes, walk for 2 minutes (repeat 4 times)
Rest day
Run for 4.5 minutes, walk for 1.5 minutes (repeat 4 times)

Week 5

Run for 5 minutes, walk for 2 minutes (repeat 3 times)
Rest day
Run for 5.5 minutes, walk for 1 minute (repeat 3 times)

Week 6

Run for 6 minutes, walk for 1.5 minutes (repeat 3 times)
Rest day
Run for 6.5 minutes, walk for 0.5 minutes (repeat 3 times)

Week 7

Run for 7 minutes, walk for 1 minute (repeat 3 times)
Rest day
Run for 7.5 minutes, walk for 0.5 minutes (repeat 3 times)

Week 8

Run for 8 minutes, walk for 1 minute (repeat 3 times)
Rest day
Run for 8.5 minutes, walk for 0.5 minutes (repeat 3 times)

Week 9

Run for 9 minutes, walk for 1 minute (repeat 3 times)
Rest day
Run for 10 minutes, walk for 0.5 minutes (repeat 3 times)
Rest day
Congratulations! You've completed the Couch to 5k running plan. You can now run 5 kilometers without stopping!