5K Training Plan for Beginners
From Couch to 5K in 8 Weeks
From Couch to 5K in 8 Weeks
This plan is designed for people who have never run or haven't run in a long time. It progressively combines walking and running so your body adapts without injury risk. By the end of 8 weeks you'll be able to run 5K non-stop.
Monday: Alternate 1 min running / 2 min walking × 10 | Wednesday: Alternate 1 min running / 2 min walking × 10 | Friday: Alternate 1 min running / 1.5 min walking × 10
| Day | Session |
|---|---|
| Monday | Run/Walk: Alternate 1 min running / 2 min walking × 10 |
| Wednesday | Run/Walk: Alternate 1 min running / 2 min walking × 10 |
| Friday | Run/Walk: Alternate 1 min running / 1.5 min walking × 10 |
Monday: Alternate 2 min running / 2 min walking × 8 | Wednesday: Alternate 2 min running / 1.5 min walking × 8 | Friday: Alternate 3 min running / 2 min walking × 6
| Day | Session |
|---|---|
| Monday | Run/Walk: Alternate 2 min running / 2 min walking × 8 |
| Wednesday | Run/Walk: Alternate 2 min running / 1.5 min walking × 8 |
| Friday | Run/Walk: Alternate 3 min running / 2 min walking × 6 |
Monday: Alternate 3 min running / 1 min walking × 7 | Wednesday: Alternate 4 min running / 2 min walking × 5 | Friday: Alternate 5 min running / 2 min walking × 4
| Day | Session |
|---|---|
| Monday | Run/Walk: Alternate 3 min running / 1 min walking × 7 |
| Wednesday | Run/Walk: Alternate 4 min running / 2 min walking × 5 |
| Friday | Run/Walk: Alternate 5 min running / 2 min walking × 4 |
Monday: Alternate 5 min running / 1 min walking × 4 | Wednesday: Alternate 7 min running / 2 min walking × 3 | Friday: 8 min running + 2 min walking + 8 min running
| Day | Session |
|---|---|
| Monday | Run/Walk: Alternate 5 min running / 1 min walking × 4 |
| Wednesday | Run/Walk: Alternate 7 min running / 2 min walking × 3 |
| Friday | Continuous run: 8 min running + 2 min walking + 8 min running |
Monday: 10 min running + 1 min walking + 10 min running | Wednesday: 12 min running + 1 min walking + 8 min running | Friday: 15 min continuous run at easy pace
| Day | Session |
|---|---|
| Monday | Continuous run: 10 min running + 1 min walking + 10 min running |
| Wednesday | Continuous run: 12 min running + 1 min walking + 8 min running |
| Friday | Continuous run: 15 min continuous run at easy pace |
Monday: 18 min continuous run at easy pace | Wednesday: 20 min continuous run | Friday: 22 min continuous run at comfortable pace
| Day | Session |
|---|---|
| Monday | Continuous run: 18 min continuous run at easy pace |
| Wednesday | Continuous run: 20 min continuous run |
| Friday | Continuous run: 22 min continuous run at comfortable pace |
Monday: 25 min continuous run at easy pace | Wednesday: 28 min continuous run | Friday: 25 min continuous run + 4 × 30 sec strides
| Day | Session |
|---|---|
| Monday | Continuous run: 25 min continuous run at easy pace |
| Wednesday | Continuous run: 28 min continuous run |
| Friday | Continuous run: 25 min continuous run + 4 × 30 sec strides |
Monday: 20 min easy run (taper) | Wednesday: 15 min easy + 3 × 20 sec strides | Sunday: Your first 5K race! Enjoy and finish it
| Day | Session |
|---|---|
| Monday | Easy run: 20 min easy run (taper) |
| Wednesday | Easy run: 15 min easy + 3 × 20 sec strides |
| Sunday | 5K Race Day!: Your first 5K race! Enjoy and finish it |
Yes, this plan is designed to start from scratch with walk/run intervals.
Repeat the previous week until you feel comfortable before moving on.
It's not essential, but it helps track times and distances.
This plan has 3 weekly sessions with rest days in between.
Yes, on rest days you can do light strength training or yoga.