Couch To 5k Training Plan

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Couch To 5k Training Plan

Coach Alexa says: This plan is designed for anyone completely new to running who wants to build up to being able to run 5k (5000 metres). 

The key to building endurance and the time spent running in this plan is to run at a really gentle pace. You’ll probably have to go slower than you think; aim for an effort level or pace where you could chat with someone running next to you in fairly full sentences. This may not be much quicker than your walking speed - and this is absolutely fine. Running too fast is probably the number one mistake we see newer runners making, so don't fall into the trap!

Once you've completed this plan, you'll be in a great position to progress your running, and hopefully to join our weekly Live Guided Audio Training Runs too!

Try to leave a rest day between your runs, to give yourself time to recover.


Ok, here's the plan:

 

Run 1

Run 2

Run 3

Wk 1

🎧Listen To The Audio

Start with a 5 minute brisk walk.

Then it’s 1 minute of running, two minutes of walking for a total of 21 minutes

🎧Listen To The Audio

Start with a 5 minute brisk walk.

Then it’s 30 seconds of running, 1 minute of walking for a total of 18 minutes

🎧Listen To The Audio

Start with a 5 minute brisk walk.

Then it’s 1 minute of running, two minutes of walking for a total of 21 minutes

Wk 2

🎧Listen To The Audio

Start with a 5 minute brisk walk.

Then it’s 2 minutes of running, 1 minute of walking for a total of 21 minutes

🎧Listen To The Audio

Start with a 5 minute brisk walk.

Then it’s 1 minute of running, two minutes of walking for a total of 21 minutes

🎧Listen To The Audio

Start with a 5 minute brisk walk.

Then it’s 2 minutes of running, 1 minute of walking for a total of 21 minutes

Wk 3

🎧Listen To The Audio


Start with a 5 minute brisk walk.

Then it’s 3 minutes of running, 1 minute of walking for a total of 20 minutes

🎧Listen To The Audio

Start with a 5 minute brisk walk.

Then it’s 2 minutes of running, 1 minute of walking for a total of 24 minutes

🎧Listen To The Audio

Start with a 5 minute brisk walk.

Then it’s 3 minutes of running, 1 minute of walking for a total of 20 minutes

Wk 4

🎧Listen To The Audio

Start with a 5 minute brisk walk.

Then it’s 4 minutes of running, 2 minutes of walking for a total of 18 minutes

🎧Listen To The Audio

Start with a 5 minute brisk walk.

Then it’s 3 minutes of running, 1 minute of walking for a total of 24 minutes

🎧Listen To The Audio

Start with a 5 minute brisk walk.

Then it’s 4 minutes of running, 2 minutes of walking for a total of 18 minutes

Wk 5

🎧Listen To The Audio

Start with a 5 minute brisk walk.

Then it’s 5 minutes of running, 1 minute of walking for a total of 24 minutes

🎧Listen To The Audio

Start with a 5 minute brisk walk.

Then it’s 6 minutes of running, 2 minutes of walking for a total of 24 minutes

🎧Listen To The Audio

Start with 5 minute brisk walk.

10 minutes of running.

5 minutes brisk walk to cool down

Wk 6

🎧Listen To The Audio

Start with a 5 minute brisk walk.

Then it’s 7 minutes of running, 2 minutes for a total of 18 minutes

🎧Listen To The Audio

Start with a 5 minute brisk walk.

Then it’s 8 minutes of running, 2 minutes of walking for a total of 20 minutes

🎧Listen To The Audio

Start with 5 minutes brisk walk.

15 minutes of running.

5 minutes brisk walk to cool down

Wk 7

🎧Listen To The Audio

Start with a 5 minute brisk walk.

Then it’s 5 minutes of running, 1 minute of walking for a total of 24 minutes

🎧Listen To The Audio

Start with a 5 minute brisk walk.

Then it’s 7 minutes of running, 2 minutes of walking for a total of 18 minutes

🎧Listen To The Audio

Start with 5 minutes brisk walk.

20 minutes of running.

5 minutes brisk walk to cool down

Wk 8

🎧Listen To The Audio

Start with a 5 minute brisk walk.

Then it’s 4 minutes of running, 2 minutes of walking for 24 minutes

🎧Listen To The Audio

Start with a 5 minute brisk walk.

Then it’s 6 minutes of running, 2 minutes of walking for a total of 24 minutes

🎧Listen To The Audio

Start with 5 minutes brisk walk.

25 minutes of running.

5 minutes brisk walk to cool down

Wk 9

🎧Listen To The Audio

Start with a 5 minute brisk walk.

Then it’s 5 minutes of running, 1 minute of walking for a total of 30 minutes

🎧Listen To The Audio

Start with a 5 minute brisk walk.

Then it’s 8 minutes of running, 2 minutes of walking for a total of 20 minutes

🎧Listen To The Audio

Start with 5 minutes brisk walk.

30 minutes of running.

5 minutes brisk walk to cool down

Wk 10

🎧Listen To The Audio

Start with a 5 minute brisk walk.

Then it’s 6 minutes of running, 2 minutes of walking for a total of 24 minutes

🎧Listen To The Audio

Start with a 5 minute brisk walk.

Then it’s 9 minutes of running, 1 minute of walking for a total of 20 minutes

🎧Listen To The Audio

Start with a 5 minute brisk walk.

🍀5k of running!

5 minutes brisk walk to cool down

🥳Celebrate!🎉

🖨 Get a printable version of this plan