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