Couch to 5K is a run/walk program that takes you from no running at all to running for 30 minutes, or about a 5K (3.1 miles), in 9 weeks. You do three sessions a week, about 30 minutes each including the warm-up. The running intervals get a little longer each week and the walking gets shorter, so your body adapts gradually.
This is our free Forever A Runner version. You don't need an app, just a watch or timer. Check with your doctor first if you have a heart condition, joint problems, or haven't exercised in a long time.
How Each Session Works
- Warm up: 5 minutes of brisk walking.
- Main set: the run/walk intervals in the chart below.
- Cool down: 5 minutes of easy walking.
- Days: three a week, with a rest or walking day between sessions (for example Mon/Wed/Fri).
- Speed: "run" means a slow, easy jog, where you could still say a short sentence. If you can't, slow down. Speed doesn't matter yet.
The 9-Week Couch to 5K Schedule
| Week | Day 1 | Day 2 | Day 3 | Running per session |
|---|---|---|---|---|
| 1 | 8 × (run 1:00 / walk 1:30) | same as Day 1 | same as Day 1 | 8 min |
| 2 | 7 × (run 1:30 / walk 1:30) | same as Day 1 | same as Day 1 | 10.5 min |
| 3 | 6 × (run 2:00 / walk 1:30) | same as Day 1 | 5 × (run 3:00 / walk 2:00) | 12–15 min |
| 4 | 4 × (run 4:00 / walk 1:30) | 4 × (run 4:00 / walk 1:30) | 3 × (run 5:00 / walk 2:00) | 15–16 min |
| 5 | 3 × (run 6:00 / walk 1:30) | 3 × (run 6:00 / walk 1:30) | 2 × (run 10:00 / walk 2:00) | 18–20 min |
| 6 | run 12:00 / walk 2:00 / run 8:00 | run 12:00 / walk 2:00 / run 10:00 | run 20:00 without stopping | 20–22 min |
| 7 | run 22:00 | run 22:00 | run 24:00 | 22–24 min |
| 8 | run 25:00 | run 25:00 | run 28:00 | 25–28 min |
| 9 | run 28:00 | run 30:00 | run 30:00 or your first 5K | 28–30 min |
Repeat any week that felt too hard. Finishing in 11 or 12 weeks is still finishing. The plan works because it's gradual, and rushing it is the main way people get hurt or quit.
Want different intervals? Our Run-Walk Calculator works out run/walk splits for any distance.
Running 30 Minutes vs. Running a 5K
At the end of week 9 you'll be able to run for 30 minutes. Many beginners cover a little under 5K in that time, which is completely fine. A 5K at a 10:00 per mile pace takes 31 minutes, and at 12:00 per mile it takes about 37 minutes. Check the 5K pace chart to see where you fit. On race day you can take walk breaks whenever you need them.
Tips for Finishing the Program
- Book a race now. A date on the calendar about 10 weeks out keeps you going. Find 5K races near you.
- Get decent shoes. See the beginner shoe guide.
- Slow is the secret. Almost everyone who struggles is running their intervals too fast.
- Don't do extra. Three sessions a week is enough. Walk or cross-train on other days if you want to move.
- Treadmill is fine. Use the treadmill pace chart to pick a speed (a slow jog is often 4.5–5.5 mph).
Read more in How to Run a 5K and 7 Common Beginner Running Mistakes.
After Couch to 5K
Once you can run 30 minutes, move to the 8-week 5K training plan to get faster, or build toward a longer race with the 12-week half marathon plan.