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Couch to 5K, built around you

Pick your starting point and goal for a flexible run/walk plan: three different sessions a week, repeat any week. Build to 30 minutes non-stop, or the full 5K. Editable, downloadable.

Already running 20+ minutes non-stop? Step up to the goal-race plan builder →

Walk breaks shrink to zero, so you finish running non-stop.
3 is the classic; a rest day between each.3
More weeks = gentler ramp.9
Your plan
Couch to 5K · 9 weeks
Runs / week
3
Goal
Cover 5 km
Style
To continuous
123456789
From Total beginner to cover 5 km.

Run at a pace where you could chat. Too breathless to talk? Slow down or walk a little more.

30 minutes of easy running covers roughly 3.5-4.5 km for most new runners. The full 5 km may take a few extra weeks or some walk breaks. The win is finishing, not a time.

No rush. Repeat a week before moving on, keep a rest day between runs, and take extra rest when sore or tired.

Every session is the same shape; only the run/walk numbers change. Run at a pace where you can hold a conversation.

1Warm-up: 5 minutes of brisk walking to loosen up.
2Main set: the run/walk intervals for that day, easy and conversational.
3Cool-down: 5 minutes of easy walking, then a few gentle stretches.

Each week has 3 runs, with a rest day between each. The three runs are deliberately different (intervals, a steady run and a playful one). Repeat any week that feels hard.

Week 1Run / walkRun ½ / walk 1½ min
Mon
Intervals
Run ½ min / walk 1½ min × 16 (~31 min)
builds your engine
Wed
Steady
Run 1 min / walk 1½ min × 11 (~23 min), longer run chunks
get used to running longer
Fri
Pyramid
Run 1-1-1-1-1 min (walk 1½ min between) (~5 min running)
variety, no two reps the same
Week 2Run / walkRun 1½ / walk 1½ min
Mon
Intervals
Run 1½ min / walk 1½ min × 7 (~18 min)
builds your engine
Wed
Steady
Run 2 min / walk 1½ min × 5 (~15 min), longer run chunks
get used to running longer
Fri
Building waves
Run reps that each get a little longer than the last, walk 1½ min between, until you’ve run about 9 min
finish stronger than you start
Week 3Run / walkRun 2 / walk 1½ min
Mon
Intervals
Run 2 min / walk 1½ min × 5 (~16 min)
builds your engine
Wed
Steady
Run 3 min / walk 1½ min × 3 (~12 min), longer run chunks
get used to running longer
Fri
Fartlek (play)
Your usual run/walk to about 10 min of running, but on 3 of the run reps pick it up to a comfortably quick pace
sprinkle in some speed
Week 4Run / walkRun 3½ / walk 1 min
Mon
Intervals
Run 3½ min / walk 1 min × 4 (~17 min)
builds your engine
Wed
Steady
Run 5½ min / walk 1 min × 2 (~12 min), longer run chunks
get used to running longer
Fri
One big effort
One longer run of 6 min, then back to run 3½ / walk 1 until you’ve run about 13 min total
stretch your longest run
Week 5Run / walkRun 5½ / walk 1 min
Mon
Intervals
Run 5½ min / walk 1 min × 3 (~19 min)
builds your engine
Wed
Steady
Run 8 min / walk 1 min × 2 (~17 min), longer run chunks
get used to running longer
Fri
Pyramid
Run 2-3-4-3-2 min (walk 1 min between) (~14 min running)
variety, no two reps the same
Week 6Run / walkRun 8 / walk 1 min
Mon
Intervals
Run 8 min / walk 1 min × 2 (~17 min)
builds your engine
Wed
Steady
Run 9½ min / walk 1 min × 2 (~20 min), longer run chunks
get used to running longer
Fri
Building waves
Run reps that each get a little longer than the last, walk 1 min between, until you’ve run about 19 min
finish stronger than you start
Week 7Run / walkRun 12 / walk ½ min
Mon
Intervals
Run 12 min / walk ½ min × 2 (~25 min)
builds your engine
Wed
Steady
Run 12 min / walk ½ min × 2 (~25 min), longer run chunks
get used to running longer
Fri
Fartlek (play)
Your usual run/walk to about 22 min of running, but on 3 of the run reps pick it up to a comfortably quick pace
sprinkle in some speed
Week 8Running non-stopContinuous running
Mon
Steady run
Run 25 min non-stop, easy and conversational (a short walk break or two is fine while you settle in)
time on your feet
Wed
Conversational run
Run 25 min, fully easy and conversational, settling into running non-stop
let continuous running bed in
Fri
Easy run
Run 21-25 min, the most relaxed run of the week
recover while you build
Week 9Goal weekContinuous running
Mon
Goal run · 5 km
Cover 5 km: run as much as you can, walk whenever you need. Finishing is the win.
your graduation run 🎉
Wed
Conversational run
Run 30 min, fully easy and conversational, settling into running non-stop
let continuous running bed in
Fri
Easy run
Run 26-30 min, the most relaxed run of the week
recover while you build

Slow downRun at a pace you can talk at. Most people start too fast.
Repeat freelyNot ready to move on? Do the same week again.
Rest days matterKeep a rest day between runs. Extra tired or sore? Take another.
Sore vs hurtGeneral muscle ache is normal. Sharp or one-sided pain means stop and check it.
Shoes & surfaceComfortable running shoes; softer surfaces (grass, trail) are kinder.
Consistency winsThree steady weeks beat one heroic one.

Your plan stays on your device.

This uses the well-established run/walk method: short easy runs broken by walking, the running taking over as you adapt. Progress is deliberately conservative; most beginner injuries come from too much too soon. The numbers are starting points: repeat any week, add rest, slow down whenever you need. General training information, not medical advice. If you have an injury or a heart, joint or other condition, check with a professional first.

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