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.
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| 06 Dec |
07 Dec
Couch to 5K in 8 Weeks - Task 1
| 08 Dec | 09 Dec |
10 Dec
Couch to 5K in 8 Weeks - Task 2
| 11 Dec | 12 Dec |
| 13 Dec |
14 Dec
Couch to 5K in 8 Weeks - Task 3
| 15 Dec |
16 Dec
Couch to 5K in 8 Weeks - Task 4
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20 Dec
Couch to 5K in 8 Weeks - Task 5
| 21 Dec | 22 Dec | 23 Dec |
24 Dec
Couch to 5K in 8 Weeks - Task 6
| 25 Dec | 26 Dec |
| 27 Dec |
28 Dec
Couch to 5K in 8 Weeks - Task 7
| 29 Dec | 30 Dec |
31 Dec
Couch to 5K in 8 Weeks - Task 8
| 01 Jan |
02 Jan
Couch to 5K in 8 Weeks - Task 9
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| 03 Jan |
04 Jan
Couch to 5K in 8 Weeks - Task 10
| 05 Jan | 06 Jan | 07 Jan |
08 Jan
Couch to 5K in 8 Weeks - Task 11
| 09 Jan |
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12 Jan
Couch to 5K in 8 Weeks - Task 12
| 13 Jan | 14 Jan | 15 Jan |
16 Jan
Couch to 5K in 8 Weeks - Task 13
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| 17 Jan | 18 Jan | 19 Jan |
20 Jan
Couch to 5K in 8 Weeks - Task 14
| 21 Jan |
22 Jan
Couch to 5K in 8 Weeks - Task 15
| 23 Jan |
| 24 Jan | 25 Jan |
26 Jan
Couch to 5K in 8 Weeks - Task 16
| 27 Jan | 28 Jan | 29 Jan |
30 Jan
Couch to 5K in 8 Weeks - Task 17
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