Ready to start running? Become a runner in just 12 weeks with our effective Couch to 5 km training plan.

Couch to 5KM

Are you tired of being a couch potato and ready to take your fitness to the next level? The Couch to 5 km training plan is the perfect solution. This comprehensive program is designed specifically for beginners who are looking to start a running routine and improve their physical health. Whether you’re looking to lose weight, get in shape, or simply challenge yourself, this training plan will guide you through the process of going from a sedentary lifestyle to running a 5 km race in just 12 weeks. The Couch to 5 km training plan not only has physical benefits, but it can also positively impact your mental well-being. So, if you’re ready to transform your life and become a runner, keep reading to learn more about this exciting training plan!

Preparation – Couch to 5 km

Before you start the Couch to 5 km training plan, it’s important to make sure you have the right gear and equipment. Invest in a good pair of running shoes, comfortable clothing, and a hydration system, such as a water bottle or hydration pack. A proper warm up and stretching routine before each run is also crucial to preventing injury and improving performance. Staying hydrated is also key, so make sure to drink plenty of water before, during, and after each run.

The Training Plan – Couch to 5 Km

The Couch to 5 km training plan consists of 12 weeks of progressive training. Each week builds upon the previous one, gradually increasing the amount of time spent running and decreasing the amount of time spent walking. The plan starts with a mix of walking and running and gradually increases the running time until you are able to run a full 5 km without stopping. It’s important to listen to your body and take rest days as needed. If you find that a particular week’s training is too challenging, it’s okay to repeat the week until you feel ready to progress.

Couch to 5 km Training Plan – Let’s Go!

If you would like a copy of this training plan to download in PDF format, click here.

Week 1:

  • Day 1: Warm up for 5 minutes by walking at a moderate pace. Then, alternate 60 seconds of running with 90 seconds of walking for 20 minutes. Finish with a 5-minute cool down walk. Couch to 5 Km
  • Day 2: Rest
  • Day 3: Repeat the same workout as Day 1
  • Day 4: Rest
  • Day 5: Repeat the same workout as Day 1
  • Day 6: Rest
  • Day 7: Repeat the same workout as Day 1

Week 2:

  • Day 1: Warm up for 5 minutes by walking at a moderate pace. Then, alternate 90 seconds of running with 90 seconds of walking for 20 minutes. Finish with a 5-minute cool down walk.  Clouch to 5 Km
  • Day 2: Rest
  • Day 3: Repeat the same workout as Day 1
  • Day 4: Rest
  • Day 5: Repeat the same workout as Day 1
  • Day 6: Rest
  • Day 7: Repeat the same workout as Day 1

Week 3:

  • Day 1: Warm up for 5 minutes by walking at a moderate pace. Then, alternate 2 minutes of running with 2 minutes of walking for 20 minutes. Finish with a 5-minute cool down walk.  Couch to 5km
  • Day 2: Rest
  • Day 3: Repeat the same workout as Day 1
  • Day 4: Rest
  • Day 5: Repeat the same workout as Day 1
  • Day 6: Rest
  • Day 7: Repeat the same workout as Day 1

Week 4:

  • Day 1: Warm up for 5 minutes by walking at a moderate pace. Then, alternate 2 minutes of running with 90 seconds of walking for 25 minutes. Finish with a 5-minute cool down walk.  Couch to 5 km
  • Day 2: Rest
  • Day 3: Repeat the same workout as Day 1
  • Day 4: Rest
  • Day 5: Repeat the same workout as Day 1
  • Day 6: Rest
  • Day 7: Repeat the same workout as Day 1

Week 5:

  • Day 1: Warm up for 5 minutes by walking at a moderate pace. Then, alternate 3 minutes of running with 2 minutes of walking for 25 minutes. Finish with a 5-minute cool down walk.  Couch to 5 KM
  • Day 2: Rest
  • Day 3: Repeat the same workout as Day 1
  • Day 4: Rest
  • Day 5: Repeat the same workout as Day 1
  • Day 6: Rest
  • Day 7: Repeat the same workout as Day 1

Week 6:

  • Day 1: Warm up for 5 minutes by walking at a moderate pace. Then, alternate 4 minutes of running with 2 minutes of walking for 30 minutes. Finish with a 5-minute cool down walk.  Couch to 5 km
  • Day 2: Rest
  • Day 3: Repeat the same workout as Day 1
  • Day 4: Rest
  • Day 5: Repeat the same workout as Day 1
  • Day 6: Rest
  • Day 7: Repeat the same workout as Day 1

Week 7:

  • Day 1: Warm up for 5 minutes by walking at a moderate pace. Then, alternate 5 minutes of running with 2 minutes of walking for 30 minutes. Finish with a 5-minute cool down walk.  Couch to 5km
  • Day 2: Rest
  • Day 3: Repeat the same workout as Day 1
  • Day 4: Rest
  • Day 5: Repeat the same workout as Day 1
  • Day 6: Rest
  • Day 7: Repeat the same workout as Day 1

Week 8:

  • Day 1: Warm up for 5 minutes by walking at a moderate pace. Then, alternate 6 minutes of running with 2 minutes of walking for 35 minutes. Finish with a 5-minute cool down walk.  Couch to 5 km
  • Day 2:
  • Day 3: Repeat the same workout as Day 1
  • Day 4: Rest
  • Day 5: Repeat the same workout as Day 1
  • Day 6: Rest
  • Day 7: Repeat the same workout as Day 1

Week 9:

  • Day 1: Warm up for 5 minutes by walking at a moderate pace. Then, alternate 7 minutes of running with 2 minutes of walking for 35 minutes. Finish with a 5-minute cool down walk.  Couch to 5 Km
  • Day 2: Rest
  • Day 3: Repeat the same workout as Day 1
  • Day 4: Rest
  • Day 5: Repeat the same workout as Day 1
  • Day 6: Rest
  • Day 7: Repeat the same workout as Day 1

Week 10:

  • Day 1: Warm up for 5 minutes by walking at a moderate pace. Then, alternate 8 minutes of running with 2 minutes of walking for 40 minutes. Finish with a 5-minute cool down walk.  Couch to 5 KM
  • Day 2: Rest
  • Day 3: Repeat the same workout as Day 1
  • Day 4: Rest
  • Day 5: Repeat the same workout as Day 1
  • Day 6: Rest
  • Day 7: Repeat the same workout as Day 1

Week 11:

  • Day 1: Warm up for 5 minutes by walking at a moderate pace. Then, alternate 9 minutes of running with 2 minutes of walking for 40 minutes. Finish with a 5-minute cool down walk.  Couch to 5KM
  • Day 2: Rest
  • Day 3: Repeat the same workout as Day 1
  • Day 4: Rest
  • Day 5: Repeat the same workout as Day 1
  • Day 6: Rest
  • Day 7: Repeat the same workout as Day 1

Week 12:

  • Day 1: Warm up for 5 minutes by walking at a moderate pace. Then, run for 40 minutes Couch to 5 KM  without stopping. Finish with a 5-minute cool down walk.
  • Day 2: Rest
  • Day 3: Repeat the same workout as Day 1
  • Day 4: Rest
  • Day 5: Repeat the same workout as Day 1
  • Day 6: Rest
  • Day 7: Repeat the same workout as Day 1

Congratulations! You’ve made it to the end of the Couch to 5 km training plan and are now ready to run your first 5 km race. To find your local park run, click here. Remember to listen to your body and make adjustments as needed. If you need to repeat a week or slow down your progress, that’s okay. The most important thing is to have fun and enjoy the journey. Good luck and happy running!  Couch to 5km

For a free Monthly planner to keep track of your training, click here. 💪💪💪

Motivation and Staying on Track

Motivation is key when it comes to training for a 5 km race. Here are some tips for staying motivated and on track:

  1. Set realistic goals: Start by setting achievable goals for each week, such as increasing your running time or distance. Seeing progress will keep you motivated and give you a sense of accomplishment.
  2. Find a running buddy: Having someone to run with can make the experience more enjoyable and keep you accountable. It can also provide a source of support and encouragement.
  3. Track your progress: Keep a record of your runs, including the distance and time you ran. Seeing your progress over time can be a great motivator.
  4. Reward yourself: Celebrate your successes along the way, no matter how small they may be. Treat yourself to something you enjoy, such as a massage or a new pair of running shoes.
  5. Stay positive: Don’t let setbacks discourage you. Running is a journey, not a destination. Embrace the ups and downs and remind yourself of why you started.
  6. Mix things up: Try new running routes, change up your playlist, or add in strength training to your routine. Keeping things interesting will help keep you motivated.
  7. Find inspiration: Follow running blogs, Instagram accounts, or join a running community. Surrounding yourself with positive and inspiring people will keep you motivated and focused on your goals.  30 Day fitness plan

If you would prefer to try running for 1 month instead of 3, download our free training plan for beginners here.  It will get you started with a full 30 day plan!

Remember, the most important thing is to have fun and enjoy the journey. Running should be an enjoyable experience, not a chore. So, stay motivated, stay focused, and stay on track!

Couch to 5 KM