None to run · 9 weeks
Beginner 5K training plan: couch to 5K
Going from the couch to a 5K is one of the best things you can do for your health and confidence. This plan starts from zero and uses run/walk intervals to build up gradually.
You'll do three sessions a week. The early weeks alternate short bursts of running with walking, the running stretches get longer each week, and by the end the long run reaches 4 miles of continuous running, ready for race day after 9 weeks.
The plan
Couch to 5K plan: week by week
Beginner runner, 3 runs a week, starting from 0 miles a week. 9 weeks to race day.
- 9
- weeks
- 8
- mi peak week
- 4
- mi longest run
- 57
- mi in total
Weekly distance
Training efforts
- RecoveryRecovery runsRPE 2 · very easy, slower than you think
- EasyEasy and long runsRPE 3 to 4 · conversational
- SteadySteady runsRPE 5 · steady, can speak in short sentences
- Race paceRace-pace workGoal race effort
- ThresholdTempo, cruise repsRPE 7 · comfortably hard, about one-hour race effort
- Interval800 m intervalsRPE 8 to 9 · hard, about 5K race effort
Add a recent race or goal time in the builder for exact paces.
| Week | Phase | Distance | Long run | Key sessions |
|---|---|---|---|---|
| 1 | Base | 6 mi | 2 mi | Easy running and strides |
| 2 | Base | 6 mi | 2 mi | Easy running and strides |
| 3 | Baserecovery | 4 mi | 2 mi | Recovery week: all easy |
| 4 | Build | 6.5 mi | 2.5 mi | Easy running and strides |
| 5 | Build | 7 mi | 3 mi | Easy running and strides |
| 6 | Buildrecovery | 5 mi | 2 mi | Recovery week: all easy |
| 7 | Peak | 7.5 mi | 3.5 mi | Steady run 2.5 mi |
| 8 | Peak | 8 mi | 4 mi | Steady run 2.5 mi |
| 9 | Race week | 7 mi | 3.1 mi | Race week: easy runs, then race day |
Sample week
Couch to 5K plan: a peak week, day by day
Week 8 of 9, 8 miles. Every run in your own plan comes with its distance, structure and target pace.
Week 8 of 9
Peak- MonRest
- TueEasy runRPE 3 to 4 · conversational1.5mi
- WedRest
- ThuSteady runRPE 5 · steady, can speak in short sentences2.5mi
- FriRest
- SatRest
- SunLong runRPE 3 to 4 · conversational4mi
Who this plan is for
- You don't run yet, or you're starting again after a long break.
- You can walk briskly for 30 minutes.
- You want a friendly, gradual plan with three sessions a week.
How to adjust it
- Already running a little? Tell the planner and it skips the earliest run/walk weeks.
- Need more time? Pick a later race date.
- Repeat any week that felt too hard. That's normal.
Why this couch to 5K plan works
Run/walk is the plan
Alternating running and walking builds your fitness without overloading your body.
Slow is perfect
Run at a pace where you could chat. If you're gasping, slow down or walk sooner.
Three sessions a week
A rest day between sessions gives muscles, joints and tendons time to adapt.
Couch to 5K plan FAQ
Can I really go from none to run in 9 weeks?
Yes. Couch to 5K plans like this one take most beginners from no running to a full 5K in about nine weeks.
What is run/walk?
Alternating short running and walking intervals, for example one minute of running and 90 seconds of walking. The running parts get longer each week.
What if I can't finish a session?
Repeat that week. Everyone progresses at a different speed, and repeating a week is part of the process.
How fast should I run?
Slowly. If you can't talk in short sentences, slow down. Speed comes later.
What should I wear?
Comfortable running shoes matter most. A running store can help you find a pair that suits your feet.
What comes after couch to 5K?
Keep running three times a week, then try a beginner 10K plan when you're ready.
What's free and what's paid
Free: the plan outline (phases, weekly mileage and paces) plus the first 2 weeks day by day. Every session, the PDF and calendar sync come with Monthly ($13/month, cancel anytime), Yearly ($70/year) or Lifetime ($100 once, a one-time payment).
Related training plans
See every option on the 5K training plan page.