From the couch to 5K in just 8 weeks

If you're determined to start running but are struggling to get off the couch then this is the perfect plan for you. Simply follow this plan day by day to build up your confidence & stamina and say hello to a happier, healthier you!

From the couch to 5K in just 8 weeks
Distance 5K Level Beginner Weeks 8

If you're determined to start running but are struggling to get off the sofa, then this is the perfect plan for you. Simply follow this plan day by day to build up your confidence and stamina and say hello to a happier, healthier you!

For more expert training advice on running techniques click the links below:

Week 1

  1. Mon

    Rest

  2. Tue

    18 minutes

    1. Run 1 minute
    2. Walk 2 minutes
    3. Repeat 6 times
  3. Wed

    Rest

  4. Thu

    24 minutes

    1. Run 1 minute
    2. Walk 2 minutes
    3. Repeat 8 times
  5. Fri

    Rest

  6. Sat

    Rest

  7. Sun

    24 minutes

    1. Run 2 minutes
    2. Walk 2 minutes
    3. Repeat 6 times

Week 2

  1. Mon

    Rest

  2. Tue

    24 minutes

    1. Run 2 minutes
    2. Walk 2 minutes
    3. Repeat 6 times
  3. Wed

    Rest

  4. Thu

    24 minutes

    1. Run 2 minutes
    2. Walk 1 minutes
    3. Repeat 8 times
  5. Fri

    Rest

  6. Sat

    Rest

  7. Sun

    25 minutes

    1. Run 3 minutes
    2. Walk 2 minutes
    3. Repeat 5 times

Week 3

  1. Mon

    Rest

  2. Tue

    28 minutes

    1. Run 4 minutes
    2. Walk 3 minutes
    3. Repeat 4 times
  3. Wed

    Rest

  4. Thu

    24 minutes

    1. Run 4 minutes
    2. Walk 2 minutes
    3. Repeat 5 times
  5. Fri

    Rest

  6. Sat

    Rest

  7. Sun

    24-32 minutes

    1. Run 5 minutes
    2. Walk 1 to 3 minutes
    3. Repeat 4 times

Week 4

  1. Mon

    Rest

  2. Tue

    27 minutes

    1. Run 6 minutes
    2. Walk 3 minutes
    3. Repeat 3 times
  3. Wed

    Rest

  4. Thu

    30 minutes

    1. Run 7 minutes
    2. Walk 3 minutes
    3. Repeat 3 times
  5. Fri

    Rest

  6. Sat

    Rest

  7. Sun

    33 minutes

    1. Run 8 minutes
    2. Walk 3 minutes
    3. Repeat 3 times

Week 5

  1. Mon

    Rest

  2. Tue

    24 minutes

    1. Run 10 minutes
    2. Walk 2 minutes
    3. Repeat 2 times
  3. Wed

    Rest

  4. Thu

    28 minutes

    1. Run 12 minutes
    2. Walk 2 minutes
    3. Repeat 2 times
  5. Fri

    Rest

  6. Sat

    Rest

  7. Sun

    25 minutes

    1. Run 15 minutes
    2. Walk 3 minutes
    3. Repeat 2 times

Week 6

  1. Mon

    Rest

  2. Tue

    28 minutes

    1. Run 15 minutes
    2. Walk 3 minutes
    3. Run 10 minutes
  3. Wed

    Rest

  4. Thu

    28 minutes

    1. Run 12 minutes
    2. Walk 2 minutes
    3. Repeat 2 times
  5. Fri

    Rest

  6. Sat

    Rest

  7. Sun

    23 minutes

    1. Run 15 minutes
    2. Walk 3 minutes
    3. Run 5 minutes

Week 7

  1. Mon

    Rest

  2. Tue

    28 minutes

    1. Run 20 minutes
    2. Walk 3 minutes
    3. Run 5 minutes
  3. Wed

    Rest

  4. Thu

    25 minutes

    1. Run 25 minutes
  5. Fri

    Rest

  6. Sat

    Rest

  7. Sun

    25 minutes

    1. Run 25 minutes

Week 8

  1. Mon

    Rest

  2. Tue

    28-30 minutes

    1. Run 28 to 30 minutes
  3. Wed

    Rest

  4. Thu

    25 minutes

    1. Run 25 minutes
  5. Fri

    Rest

  6. Sat

    Rest

  7. Sun

    5km

    1. Run 5K