🏃 Running · 8 weeks · 3×/week · beginner
Couch to 5K
Run a continuous 5K in 8 weeks, starting from zero.
Eight weeks of run/walk progression that shifts gradually toward continuous running. Three sessions a week, never two days in a row, with walking days encouraged in between.
What you need
- • Running shoes
- • 20–35 minutes, 3× per week
- • Ability to walk 30 minutes comfortably
Week by week
Week 1
Learn the rhythmRun 1 min, walk 2 min. Do not rush this week.
Week 2
Add volumeWeek 3
Longer run burstsStretch run intervals toward 2 minutes.
Week 4
First easy runWeek 5
Two easy runsWeek 6
Add a longer effortKeep the long run truly easy.
Week 8
5K weekTest week: run your 5K on the last session.