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Couch to 5K, built around you

Pick your starting point and goal for a flexible run/walk plan: easy sessions each week, with walk breaks and rest days. Repeat any week and work towards 30 minutes or a 5K run/walk. 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
Minimum 10 weeks for your starting point, style and frequency. Longer plans spread the steps out.10
Your plan
Couch to 5K · 10 weeks
Runs / week
3
Goal
Cover 5 km
Style
Build to continuous
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From No running yet to cover 5 km.

Keep every run conversational. Repeat a week until it feels manageable; the calendar is a guide, not a deadline.

Your starting point describes one comfortable run, not a regular training history. If the first week feels too much, repeat it with extra rest.

Thirty minutes does not guarantee 5 km. The distance goal caps running at the final week’s dose; walk the rest and allow more time if needed.

Keep at least one rest day between runs. Take extra rest when tired or sore.

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. Practise at an easy effort, then repeat the full dose before progressing. Repeat any week that feels hard. Weekly totals below cover running sessions; optional cross-training and strength add time.

Week 1Run / walkRun 1 / walk 1½ min

22 min running + 58½ min walking = 80½ min this week (includes warm-ups and cool-downs).

Mon
Easy run/walk
Run 1 min / walk 1½ min × 8 (walk only between runs). Keep a conversational pace. 8 min running + 10½ min walking = 18½ min main set; 28½ min including the warm-up and cool-down.
Practise this week’s running dose at an easy, repeatable effort.
Wed
Short easy practice
Run 1 min / walk 1½ min × 6 (walk only between runs). Keep a conversational pace. 6 min running + 7½ min walking = 13½ min main set; 23½ min including the warm-up and cool-down.
A shorter easy dose gives you practice with less running before the next full session.
Fri
Repeat and consolidate
Run 1 min / walk 1½ min × 8 (walk only between runs). Keep a conversational pace. 8 min running + 10½ min walking = 18½ min main set; 28½ min including the warm-up and cool-down.
Repeat the full dose comfortably before progressing; no faster finish is needed.
Week 2Run / walkRun 1½ / walk 1½ min

25 min running + 51 min walking = 76 min this week (includes warm-ups and cool-downs).

Mon
Easy run/walk
Run 1½ min / walk 1½ min × 6 (walk only between runs). Keep a conversational pace. 9 min running + 7½ min walking = 16½ min main set; 26½ min including the warm-up and cool-down.
Practise this week’s running dose at an easy, repeatable effort.
Wed
Short easy practice
Run 1½ min / walk 1½ min × 4; then walk 1½ min and run 1 min (walk only between runs). Keep a conversational pace. 7 min running + 6 min walking = 13 min main set; 23 min including the warm-up and cool-down.
A shorter easy dose gives you practice with less running before the next full session.
Fri
Repeat and consolidate
Run 1½ min / walk 1½ min × 6 (walk only between runs). Keep a conversational pace. 9 min running + 7½ min walking = 16½ min main set; 26½ min including the warm-up and cool-down.
Repeat the full dose comfortably before progressing; no faster finish is needed.
Week 3Run / walkRun 2 / walk 1½ min

28 min running + 46½ min walking = 74½ min this week (includes warm-ups and cool-downs).

Mon
Easy run/walk
Run 2 min / walk 1½ min × 5 (walk only between runs). Keep a conversational pace. 10 min running + 6 min walking = 16 min main set; 26 min including the warm-up and cool-down.
Practise this week’s running dose at an easy, repeatable effort.
Wed
Short easy practice
Run 2 min / walk 1½ min × 4 (walk only between runs). Keep a conversational pace. 8 min running + 4½ min walking = 12½ min main set; 22½ min including the warm-up and cool-down.
A shorter easy dose gives you practice with less running before the next full session.
Fri
Repeat and consolidate
Run 2 min / walk 1½ min × 5 (walk only between runs). Keep a conversational pace. 10 min running + 6 min walking = 16 min main set; 26 min including the warm-up and cool-down.
Repeat the full dose comfortably before progressing; no faster finish is needed.
Week 4Run / walkRun 3 / walk 1 min

33 min running + 38 min walking = 71 min this week (includes warm-ups and cool-downs).

Mon
Easy run/walk
Run 3 min / walk 1 min × 4 (walk only between runs). Keep a conversational pace. 12 min running + 3 min walking = 15 min main set; 25 min including the warm-up and cool-down.
Practise this week’s running dose at an easy, repeatable effort.
Wed
Short easy practice
Run 3 min / walk 1 min × 3 (walk only between runs). Keep a conversational pace. 9 min running + 2 min walking = 11 min main set; 21 min including the warm-up and cool-down.
A shorter easy dose gives you practice with less running before the next full session.
Fri
Repeat and consolidate
Run 3 min / walk 1 min × 4 (walk only between runs). Keep a conversational pace. 12 min running + 3 min walking = 15 min main set; 25 min including the warm-up and cool-down.
Repeat the full dose comfortably before progressing; no faster finish is needed.
Week 5Run / walkRun 4½ / walk 1 min

40½ min running + 38 min walking = 78½ min this week (includes warm-ups and cool-downs).

Mon
Easy run/walk
Run 4½ min / walk 1 min × 3; then walk 1 min and run 1 min (walk only between runs). Keep a conversational pace. 14½ min running + 3 min walking = 17½ min main set; 27½ min including the warm-up and cool-down.
Practise this week’s running dose at an easy, repeatable effort.
Wed
Short easy practice
Run 4½ min / walk 1 min × 2; then walk 1 min and run 2½ min (walk only between runs). Keep a conversational pace. 11½ min running + 2 min walking = 13½ min main set; 23½ min including the warm-up and cool-down.
A shorter easy dose gives you practice with less running before the next full session.
Fri
Repeat and consolidate
Run 4½ min / walk 1 min × 3; then walk 1 min and run 1 min (walk only between runs). Keep a conversational pace. 14½ min running + 3 min walking = 17½ min main set; 27½ min including the warm-up and cool-down.
Repeat the full dose comfortably before progressing; no faster finish is needed.
Week 6Run / walkRun 6½ / walk 1 min

46 min running + 35 min walking = 81 min this week (includes warm-ups and cool-downs).

Mon
Easy run/walk
Run 6½ min / walk 1 min × 2; then walk 1 min and run 3½ min (walk only between runs). Keep a conversational pace. 16½ min running + 2 min walking = 18½ min main set; 28½ min including the warm-up and cool-down.
Practise this week’s running dose at an easy, repeatable effort.
Wed
Short easy practice
Run 6½ min / walk 1 min × 2 (walk only between runs). Keep a conversational pace. 13 min running + 1 min walking = 14 min main set; 24 min including the warm-up and cool-down.
A shorter easy dose gives you practice with less running before the next full session.
Fri
Repeat and consolidate
Run 6½ min / walk 1 min × 2; then walk 1 min and run 3½ min (walk only between runs). Keep a conversational pace. 16½ min running + 2 min walking = 18½ min main set; 28½ min including the warm-up and cool-down.
Repeat the full dose comfortably before progressing; no faster finish is needed.
Week 7Run / walkRun 9½ / walk 1 min

53 min running + 33 min walking = 86 min this week (includes warm-ups and cool-downs).

Mon
Easy run/walk
Run 9½ min / walk 1 min × 2 (walk only between runs). Keep a conversational pace. 19 min running + 1 min walking = 20 min main set; 30 min including the warm-up and cool-down.
Practise this week’s running dose at an easy, repeatable effort.
Wed
Short easy practice
Run 9½ min; then walk 1 min and run 5½ min (walk only between runs). Keep a conversational pace. 15 min running + 1 min walking = 16 min main set; 26 min including the warm-up and cool-down.
A shorter easy dose gives you practice with less running before the next full session.
Fri
Repeat and consolidate
Run 9½ min / walk 1 min × 2 (walk only between runs). Keep a conversational pace. 19 min running + 1 min walking = 20 min main set; 30 min including the warm-up and cool-down.
Repeat the full dose comfortably before progressing; no faster finish is needed.
Week 8Run / walkRun 14 / walk ½ min

63 min running + 31½ min walking = 94½ min this week (includes warm-ups and cool-downs).

Mon
Easy run/walk
Run 14 min; then walk ½ min and run 8½ min (walk only between runs). Keep a conversational pace. 22½ min running + ½ min walking = 23 min main set; 33 min including the warm-up and cool-down.
Practise this week’s running dose at an easy, repeatable effort.
Wed
Short easy practice
Run 14 min; then walk ½ min and run 4 min (walk only between runs). Keep a conversational pace. 18 min running + ½ min walking = 18½ min main set; 28½ min including the warm-up and cool-down.
A shorter easy dose gives you practice with less running before the next full session.
Fri
Repeat and consolidate
Run 14 min; then walk ½ min and run 8½ min (walk only between runs). Keep a conversational pace. 22½ min running + ½ min walking = 23 min main set; 33 min including the warm-up and cool-down.
Repeat the full dose comfortably before progressing; no faster finish is needed.
Week 9Run / walkRun 21 / walk ½ min

73 min running + 31 min walking = 104 min this week (includes warm-ups and cool-downs).

Mon
Easy run/walk
Run 21 min; then walk ½ min and run 5 min (walk only between runs). Keep a conversational pace. 26 min running + ½ min walking = 26½ min main set; 36½ min including the warm-up and cool-down.
Practise this week’s running dose at an easy, repeatable effort.
Wed
Short easy practice
Run 21 min continuously. Keep a conversational pace. 21 min running + 0 min walking = 21 min main set; 31 min including the warm-up and cool-down.
A shorter easy dose gives you practice with less running before the next full session.
Fri
Repeat and consolidate
Run 21 min; then walk ½ min and run 5 min (walk only between runs). Keep a conversational pace. 26 min running + ½ min walking = 26½ min main set; 36½ min including the warm-up and cool-down.
Repeat the full dose comfortably before progressing; no faster finish is needed.
Week 10Goal weekContinuous running

Up to 84 min running this week; walking and total time depend on the distance-goal pace.

Mon
Easy continuous run
Run 30 min continuously. Keep a conversational pace. 30 min running + 0 min walking = 30 min main set; 40 min including the warm-up and cool-down.
Practise this week’s running dose at an easy, repeatable effort.
Wed
Short easy practice
Run 24 min continuously. Keep a conversational pace. 24 min running + 0 min walking = 24 min main set; 34 min including the warm-up and cool-down.
A shorter easy dose gives you practice with less running before the next full session.
Fri
Goal · 5 km
Cover 5 km at a conversational effort. Run up to 30 min at a time, with 1 min walks between. Stop running after 30 min total running and walk the remaining distance. Finish sooner if you reach the distance first. Add the usual 5 min walking warm-up and 5 min walking cool-down; total time depends on pace. If this distance is not comfortable, repeat the previous week before trying again.
Practise covering 5 km without increasing the planned running dose or chasing a pace.

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 & surfaceUse comfortable running shoes and a familiar, even route.
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. 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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