Beginner5K · 8 weeks · 3×/week · Peak 15km/week
Couch to 5K
From zero to your first 5K in 8 weeks
About this plan
A gentle 8-week plan that takes you from little or no running to completing a full 5K. Uses a walk/run approach in the early weeks and gradually builds to continuous running.
Who is it for? Complete beginners or anyone returning to running after a long break.
Week-by-Week Schedule
Week 1— Walk/Run
6kmMon
Rest
Tue
Walk 5 min, Run 1 min × 4
Wed
Rest
Thu
Walk 5 min, Run 1 min × 4
Fri
Rest
Sat
Rest
Sun
Walk 5 min, Run 1 min × 5
Week 2— Walk/Run
7kmMon
Rest
Tue
Walk 4 min, Run 2 min × 4
Wed
Rest
Thu
Walk 4 min, Run 2 min × 4
Fri
Rest
Sat
Rest
Sun
Walk 3 min, Run 2 min × 5
Week 3— Building
8kmMon
Rest
Tue
Walk 3 min, Run 3 min × 4
Wed
Rest
Thu
Walk 3 min, Run 3 min × 4
Fri
Rest
Sat
Rest
Sun
Walk 2 min, Run 3 min × 5
Week 4— Building
10kmMon
Rest
Tue
Run 5 min, Walk 2 min × 3
Wed
Rest
Thu
Run 5 min, Walk 2 min × 3
Fri
Rest
Sat
Rest
Sun
Run 8 min, Walk 2 min × 2
Week 5— Progressing
11kmMon
Rest
Tue
Run 8 min, Walk 2 min × 2
Wed
Rest
Thu
Run 10 min, Walk 2 min, Run 5 min
Fri
Rest
Sat
Rest
Sun
Run 15 min easy
Week 6— Progressing
13kmMon
Rest
Tue
Run 15 min easy
Wed
Rest
Thu
Run 10 min, Walk 1 min, Run 10 min
Fri
Rest
Sat
Rest
Sun
Run 20 min easy
Week 7— Confidence
14kmMon
Rest
Tue
Run 20 min easy
Wed
Rest
Thu
Run 25 min easy
Fri
Rest
Sat
Rest
Sun
Run 25 min easy
Week 8— Race Week
15kmMon
Rest
Tue
Run 15 min easy
Wed
Rest
Thu
Run 10 min easy
Fri
Rest
Sat
Rest
Sun
🏁 Race Day: 5K!
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