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Programme · 5k

8-Week Couch to 5k

From walking to running 5k without stopping in eight weeks, with three gentle sessions a week.

Length

8 weeks

Sessions

3 per week

Level

Beginner

Goal

5k

The run–walk method has helped millions of people become runners. Each week the running gets a little longer and the walking a little shorter.

Repeat a week if you need to. There's no prize for rushing, and finishing is the goal.

Your progress

Saved on this device

0 of 24 sessions · 0%

Week by week

Week 1

  1. Mon20-Minute Run–Walk Intervals20 minRun 1 min / walk 4 min, repeat for 20 min
  2. TueRest
  3. Wed20-Minute Run–Walk Intervals20 minRun 1 min / walk 4 min, repeat for 20 min
  4. ThuRest
  5. FriRest
  6. Sat20-Minute Run–Walk Intervals20 minRun 1 min / walk 4 min, repeat for 20 min
  7. SunRest

Week 2

  1. Mon20-Minute Run–Walk Intervals20 minRun 2 min / walk 3 min, repeat for 20 min
  2. TueRest
  3. Wed20-Minute Run–Walk Intervals20 minRun 2 min / walk 3 min, repeat for 20 min
  4. ThuRest
  5. FriRest
  6. Sat20-Minute Run–Walk Intervals20 minRun 2 min / walk 3 min, repeat for 20 min
  7. SunRest

Week 3

  1. Mon20-Minute Run–Walk Intervals20 minRun 3 min / walk 3 min, repeat for 20 min
  2. TueRest
  3. Wed20-Minute Run–Walk Intervals20 minRun 3 min / walk 3 min, repeat for 20 min
  4. ThuRest
  5. FriRest
  6. Sat20-Minute Run–Walk Intervals20 minRun 3 min / walk 3 min, repeat for 20 min
  7. SunRest

Week 4

  1. Mon20-Minute Run–Walk Intervals20 minLighter week: cut sets or distance by about a third
  2. TueRest
  3. Wed20-Minute Run–Walk Intervals20 minRun 4 min / walk 2 min, repeat for 20 min
  4. ThuRest
  5. FriRest
  6. Sat20-Minute Run–Walk Intervals20 minRun 4 min / walk 2 min, repeat for 20 min
  7. SunRest

Week 5

  1. Mon20-Minute Run–Walk Intervals20 minRun 5 min / walk 2 min, repeat for 20 min
  2. TueRest
  3. Wed20-Minute Run–Walk Intervals20 minRun 5 min / walk 2 min, repeat for 20 min
  4. ThuRest
  5. FriRest
  6. Sat20-Minute Run–Walk Intervals20 minRun 5 min / walk 2 min, repeat for 20 min
  7. SunRest

Week 6

  1. Mon20-Minute Run–Walk Intervals20 minRun 6 min / walk 1 min, repeat for 20 min
  2. TueRest
  3. Wed20-Minute Run–Walk Intervals20 minRun 6 min / walk 1 min, repeat for 20 min
  4. ThuRest
  5. FriRest
  6. Sat20-Minute Run–Walk Intervals20 minRun 6 min / walk 1 min, repeat for 20 min
  7. SunRest

Week 7

  1. Mon20-Minute Run–Walk Intervals20 minRun 7 min / walk 1 min, repeat for 20 min
  2. TueRest
  3. Wed20-Minute Run–Walk Intervals20 minRun 7 min / walk 1 min, repeat for 20 min
  4. ThuRest
  5. FriRest
  6. Sat20-Minute Run–Walk Intervals20 minRun 7 min / walk 1 min, repeat for 20 min
  7. SunRest

Week 8

  1. Mon20-Minute Run–Walk Intervals20 minGoal week: run 5k at an easy pace
  2. TueRest
  3. Wed20-Minute Run–Walk Intervals20 minGoal week: run 5k at an easy pace
  4. ThuRest
  5. FriRest
  6. Sat20-Minute Run–Walk Intervals20 minGoal week: run 5k at an easy pace
  7. SunRest