Adaptive · Free

A Couch-to-5K plan that ends
on your first race day

From zero to running 5K. Set your date and the plan scales from 4 to 12 weeks, progressive walk/run method. No previous experience required.

4-12

Adaptive weeks

3×

Sessions / week

FREE

Forever

Download the app free

Pick your race date inside the app

Who this plan is for

You don't run yet: walking is fine, you want to start running gradually
You have a target date: a first 5K, a charity run, a personal goal
3 days per week: 25-40 min sessions, mostly walk/run intervals
No prior fitness needed: the plan progresses from walking to continuous running

What the plan includes

Phase	Weeks	Content
Walk-run starter	1-2	Alternating walking and short jogging. 6x1 min jog / 1 min walk progressing.
Build	3-5	Longer running intervals, less walking recovery. 5x3 min jog / 1 min walk.
Continuous	6-7	Run continuously for longer durations. 25-30 min easy.
Race week	8 (last)	Lighter sessions, mental preparation. First 5K!

Sample week (week 4)

MondayRest

Tuesday6x2 min jog / 1 min walk + cool-down

WednesdayRest or 30 min walk

Thursday5x3 min jog / 1 min walk

FridayRest

SaturdayRest or stretching

Sunday4x4 min jog / 1 min walk progressive

Why train with CorrerJuntos

📡

Real-time GPS & metrics

Track splits, pace and distance for every interval session and long run.

🤝

Runner community

Find training partners for intervals and shared race goals.

Group runs near you

Join training meetups and 5K (couch to) runs happening in your city.

🎁

100% free plan

This Couch-to-5K plan is completely free. GPS and community included.

Frequently asked questions

How does the couch-to-5K progression work?

The plan starts with walk/run intervals and gradually shifts toward continuous running. By week 6-8 most beginners can run a continuous 5K. The exact progression scales to the weeks you have until your goal date.

How does the adaptive duration work?

You set your race date and the plan generates between 4 and 12 weeks of training, ending exactly on race day with the last week tapered. If your race is too close (under 4 weeks for a Couch-to-5K)), the app suggests a shorter distance instead.

How many days per week?

The plan is built around 3 running days per week, with optional strength or cross-training. Rest days are essential for recovery and adaptation.

Can I combine this with strength training?

Yes, and we recommend it. Add 1-2 strength sessions per week, ideally after an easy run or on rest days. Focus on legs and core. Avoid lifting before quality sessions.

Where do I access the plan?

The plan lives inside the CorrerJuntos app. Download it free on App Store or Google Play, create your profile and go to Training Plans to activate the 5K (couch to) plan.

Start your free plan

Train smart for your 5K (couch to) with an adaptive plan that ends on your race day. Thousands of runners already train with CorrerJuntos.