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