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