Go from the sofa to running 5K (or 30 minutes) in 9 weeks. Pick your start date and run days to get your personal schedule, and tick off each run.
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The 9-week plan at a glance
| Week | Each run (after a 5-minute warm-up walk) |
|---|---|
| 1 | Alternate 60 sec running and 90 sec walking for 20 min |
| 2 | Alternate 90 sec running and 2 min walking for 20 min |
| 3 | 2 × (run 90 sec, walk 90 sec, run 3 min, walk 3 min) |
| 4 | Run 3, walk 1½, run 5, walk 2½, run 3, walk 1½, run 5 (minutes) |
| 5 | Builds to a 20-minute continuous run on run 3 |
| 6 | Builds to a 25-minute run |
| 7 | Run 25 min |
| 8 | Run 28 min |
| 9 | Run 30 min |
Tips for finishing the plan
- Run slowly enough to hold a conversation. Speed isn’t the goal.
- Leave a rest day between runs.
- It’s fine to repeat a week if it felt too hard.
- Get comfortable running shoes; you don’t need anything else.
Many people won’t cover a full 5 km in 30 minutes at first, and that’s fine. Running for 30 minutes without stopping is a great achievement, and the distance comes with time. If you have a health condition, check with a GP before starting.
Frequently asked questions
How long does Couch to 5K take?
9 weeks, with 3 runs a week of about 20 to 30 minutes each, plus a warm-up and cool-down walk.
Can I repeat a week?
Yes. Repeating a week is common and helps you build up safely.
What if I can't run 5K in 30 minutes?
That’s normal. The goal is to run for 30 minutes; your distance will grow as you keep going.
Are my ticks saved?
Yes, in this browser on this device, as long as you use the same start date.
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