🏃 Couch to 5K Training Plan (8 Weeks)

🏃 Couch to 5K Training Plan (8 Weeks)

by Map Medal

This beginner-friendly plan takes you from little or no running experience to running a full 5K (3.1 miles). The focus is on gradual progression, alternating walk/run intervals, and building consistency while avoiding injury.

Key Notes:

  • Schedule: 3 runs per week (e.g., Tuesday, Thursday, Saturday)

  • Rest Days: At least 1 day off between runs.

  • Warm-Up: Always start with 5 minutes of brisk walking.

  • Cool-Down: End with 5 minutes of walking + light stretching.

  • Pace: Run at “conversational pace” — you should be able to talk while running.

Week 1

  • Day 1: Run 1 min, walk 90 sec — repeat 8 times (total: 20 min)

  • Day 2: Same as Day 1

  • Day 3: Same as Day 1

Week 2

  • Day 1: Run 90 sec, walk 2 min — repeat 6 times (total: 21 min)

  • Day 2: Same as Day 1

  • Day 3: Same as Day 1

Week 3

  • Day 1: Run 90 sec, walk 90 sec; run 3 min, walk 3 min — repeat 2x

  • Day 2: Same as Day 1

  • Day 3: Same as Day 1

Week 4

  • Day 1: Run 3 min, walk 90 sec; run 5 min, walk 2.5 min — repeat 2x

  • Day 2: Same as Day 1

  • Day 3: Same as Day 1

Week 5

  • Day 1: Run 5 min, walk 3 min; run 5 min, walk 3 min; run 5 min

  • Day 2: Run 8 min, walk 5 min; run 8 min

  • Day 3: Run 20 min (no walking)

Week 6

  • Day 1: Run 5 min, walk 90 sec; run 8 min, walk 3 min; run 5 min

  • Day 2: Run 10 min, walk 3 min; run 10 min

  • Day 3: Run 25 min (no walking)

Week 7

  • Day 1: Run 25 min (no walking)

  • Day 2: Run 25 min

  • Day 3: Run 28 min

Week 8

  • Day 1: Run 28 min

  • Day 2: Run 30 min

  • Day 3: Race Day! Run 30–35 min (about 5K)

Tips for Success

  • Listen to your body — walk extra if needed.

  • Use a running app or smartwatch to track progress.

  • Stay consistent: the magic comes from stacking weeks together.

  • Celebrate milestones — your first full 10-minute run is just as big as your first 5K!