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

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

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