The Couch to 5k program
INTRODUCTION
This free Couch to 5k program is designed specifically for complete beginners or for those who wish to start running again after a long break. It gently guides you from little or no running experience to confidently completing a 5K, with a focus on gradual progression and recovery days to build endurance safely.
To start the Couch to 5k program using the plan below, follow a progressive 10-week schedule that alternates between walking and jogging, gradually increasing the jogging intervals. Each week, complete the sessions across the specified days, and prioritize rest or “Relax!” days in between for recovery.
Getting Started
Begin each session with a 5-minute walk to warm up, as shown in the plan.
Alternate walking and jogging following the precise times listed for each day and week.
Stick to the progression: the program gradually shifts from shorter, mixed intervals at the start to longer continuous jogs by week 10.
Take recovery days by resting or walking lightly where the plan says “Relax!”
After completing week 10, you’ll be able to jog a full 5K or participate in a race event day.
Weekly Structure Example
Week 1: Each run day = 5 min walk, 2 min jog, 5 min walk. Rest on in-between days.
Week 5 (mid-point): Each run day = 5 min walk, 9 min jog, 5 min walk. Rest on alternate days.
Week 10 (goal): Each run day = 25–30 min jog; Race Day at the end.
Tips for Starting Couch to 5k
Footwear: Choose running shoes that fit well, provide good support, and are designed for running.
Clothing: Wear moisture-wicking clothes to keep comfortable and dry. Dress in layers if running in cooler weather.
Warm-up and Cool-down: Always start with a 5-minute walk to warm up and finish with a cool-down walk to lower heart rate.
Hydration: Drink water before and after your runs. For short runs like these, carrying water during the run usually isn’t necessary unless it’s very hot.
Consistency: Stick to the schedule as closely as possible, taking rest days seriously to allow your body to recover.
Pace: Run at a comfortable, conversational pace. The goal is to build endurance, not speed.
Listen to Your Body: If you feel pain or excessive fatigue, take extra rest or repeat the previous week before progressing.
Safety: Run in safe, well-lit areas and consider running with a buddy or telling someone your route.
Track Progress: Keep a journal or use a running app to log your times and improvements for motivation.
Nutrition: Eat a balanced diet to support your new exercise routine, prioritizing carbs and protein for energy and recovery.
This structure ensures gradual adaptation and reduces injury risk, making it accessible for true beginners aiming to run a 5K.
Before beginning this or any exercise program, it is strongly recommended to consult with a healthcare provider, especially if there are existing health conditions or concerns.