A beginner-friendly running program to get you from zero to running 5 kilometers. Perfect for new runners!
Follow the structured workout schedule 3 times per week, alternating between walking and running intervals.
After completing this plan, you can move on to a 10K training plan or work on improving your 5K time.
This proven program gradually builds your running endurance through a mix of walking and running intervals.
| Tue | Wed | Thu | Fri | Sat | Sun | Mon |
|---|---|---|---|---|---|---|
| 20 Jan |
21 Jan
Couch to 5K in 8 Weeks - Task 1
| 22 Jan | 23 Jan |
24 Jan
Couch to 5K in 8 Weeks - Task 2
| 25 Jan | 26 Jan |
| 27 Jan |
28 Jan
Couch to 5K in 8 Weeks - Task 3
| 29 Jan |
30 Jan
Couch to 5K in 8 Weeks - Task 4
| 31 Jan | 01 Feb | 02 Feb |
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03 Feb
Couch to 5K in 8 Weeks - Task 5
| 04 Feb | 05 Feb | 06 Feb |
07 Feb
Couch to 5K in 8 Weeks - Task 6
| 08 Feb | 09 Feb |
| 10 Feb |
11 Feb
Couch to 5K in 8 Weeks - Task 7
| 12 Feb | 13 Feb |
14 Feb
Couch to 5K in 8 Weeks - Task 8
| 15 Feb |
16 Feb
Couch to 5K in 8 Weeks - Task 9
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| 17 Feb |
18 Feb
Couch to 5K in 8 Weeks - Task 10
| 19 Feb | 20 Feb | 21 Feb |
22 Feb
Couch to 5K in 8 Weeks - Task 11
| 23 Feb |
| 24 Feb | 25 Feb |
26 Feb
Couch to 5K in 8 Weeks - Task 12
| 27 Feb | 28 Feb | 01 Mar |
02 Mar
Couch to 5K in 8 Weeks - Task 13
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| 03 Mar | 04 Mar | 05 Mar |
06 Mar
Couch to 5K in 8 Weeks - Task 14
| 07 Mar |
08 Mar
Couch to 5K in 8 Weeks - Task 15
| 09 Mar |
| 10 Mar | 11 Mar |
12 Mar
Couch to 5K in 8 Weeks - Task 16
| 13 Mar | 14 Mar | 15 Mar |
16 Mar
Couch to 5K in 8 Weeks - Task 17
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