Running a 5K might seem impossible if you’re starting from scratch. But with the right plan, you can go from the couch to crossing the finish line in just 8 weeks. This beginner-friendly program focuses on gradual progress, building endurance without burnout.
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Why Choose Couch to 5K?
- Easy to follow: Three 20-30 minute sessions per week.
- Built for beginners: No running experience required.
- Boosts health: Improves heart health, mood, and energy.
8-Week Couch to 5K Plan
| Week | Warm-Up (min) | Run (min) | Walk (min) | Repeat (Times) | Cool-Down (min) |
|---|---|---|---|---|---|
| 1 | 5 | 1 | 2 | 6 | 5 |
| 2 | 5 | 2 | 2 | 5 | 5 |
| 3 | 5 | 3 | 2 | 4 | 5 |
| 4 | 5 | 4 | 2 | 4 | 5 |
| 5 | 5 | 6 | 2 | 3 | 5 |
| 6 | 5 | 8 | 2 | 2 | 5 |
| 7 | 5 | 12 | 2 | 2 | 5 |
| 8 | 5 | 20-30 | 0 | 1 | 5 |
Target speed is not the focus of this program. Walk at a brisk pace and run at a conversational pace that feels sustainable.
Tips for Success
- Print this training program: Place it on your refrigerator
- Warm up and cool down: Always start and finish with a 5-minute walk.
- Listen to your body: Rest if you feel pain, not just soreness.
- Stay consistent: Aim for three runs per week with rest days in between.
- Hydrate and fuel: Drink water and eat balanced meals.
Download Your Free Couch to 5K PDF
Get a printable version of this plan to track your progress. Stick it on your fridge or take it on the go!
👉 Download Couch to 5K Plan PDF
👉 Download Couch to 5K Plan Training Log PDF
Looking for your next fitness goal? Try our 10K Training Guide