My couch to 5k plan is the ultimate running program for beginners – and it’s super easy to get started on.
If you’ve never run continuously for longer than a couple of minutes then this beginner running plan is perfect for you.
Within a few weeks, you’ll go from considering yourself a non-runner to being able to run a complete 5k distance.
How long is a 5k in miles? A 5k (that’s 5 kilometers or 5,000 meters) is equivalent to 3.1 miles.
It’s a great distance to have as your first running race or distance goal because it’s highly achievable for most people within less than 8 weeks of being a complete beginner runner.
This guide will tell you everything you need to know about starting your running training and embarking on the Couch to 5k plan.
What’s in this 5K Training Plan
What is the Couch 2 5k program and how does it work?
How long is the Couch to 5k program?
How long does it take to run 5k?
Will doing the Couch to 5k help you lose weight?
Can I do the Couch to 5k on a treadmill?
Tips for running the Couch to 5K program
Couch to 5K Training Plan (Downloadable PDF)
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Later in this post, you’ll find my Couch to 5k training plan that you can download and print out – remember to put a big fat cross (X) through each day as you finish it to track your progress.
If you’re on this page because you’re thinking about taking up running then you should also read my how to start running beginner’s guide, which is packed full of real-world tips to help you get started!
After years of running much longer distances, a 5k is still one of my favorite distances to run.
What is the Couch to 5k plan and how does it work?
The Couch to 5k plan, or C25k, as it’s sometimes known, is the perfect running program for complete beginners.
You’re probably wondering, how does the Couch to 5k plan work? Well, this training plan uses a tried-and-proven combination of walking intervals and running intervals to help you build up to running a full 5k distance in one go.
This type of interval training starts off with longer walking breaks and shorter running intervals, and as the plan progresses it reduces the time spent walking – eventually, you’ll be running much longer without stopping.
The shift from mostly walking to mostly running, through to running non-stop for the full 5k is done gradually as you work through the exercise plan, to allow your body time to adapt over each week.
Because this is a time-based training plan with no focus on running speed, just duration, you can start your running journey and run at your own pace – which will inevitably naturally speed up as you start to run faster as a result of becoming stronger, fitter and gain more running experience.
lacing up and ready to run
How long is the Couch to 5k program?
The original Couch to 5k plan was devised in the 1990s by a chap named Josh Clark on his (now discontinued) website Cool Running, and was a 9 week long program.
It’s since been modified and redesigned by many running coaches and websites for their own training plans. My beginner’s Couch to 5k plan is clear, easy to follow, and absolute beginners can use it to go from not running to your 5k race day in 8 weeks or less.
My 8 week C25k training plan for beginners
My 8 week training program has a simple structure. It essentially requires a commitment of 3x running workouts a week, running on alternate days, for 8 weeks.
Follow this training plan if you’ve never run before.
Rest days and cross training
One key aspect of my official exercise plan for new runners is that you don’t run on consecutive days.
Having enough time off running in between training days is important for you to recover and give your body a break from running.
On the days you’re not running, you can take them either as rest days where you focus on recovery, or choose to cross-train.
Rest days are important to help you avoid injury and allow your body to recover in between the days when you do your training runs.
Cross-training workouts allow you to work on other aspects of your fitness, such as strength training, core workouts, yoga or other cardio exercises like swimming or static cycling, or something more adventurous, like mountain biking!
Running on a local route with my Trail & Kale co-founder, Helen.
Tips for doing the Couch to 5k Program
Just as with any new exercise routine, if you're concerned about your health, it’s best to consult your doctor before you start running and get their ok first.
It also goes without saying that if you feel pain while or after doing any exercise or activity then you should get yourself checked out!
Make sure you have proper running shoes
Also, before you print this Couch to 5k plan and head out to start running for the first time, please make sure you have bought yourself a good pair of running shoes that fit you properly.
Having the right running shoes is really important for your enjoyment of running, as well as to ensure your feet and body are appropriately supported and help ensure you avoid injury that can happen from wearing inappropriate running shoes!
Head over to my roundups section via the link at the top of this site, to find yourself a pair of good daily trainers.
Customizing this Couch to 5k training plan to you
To customize this plan for you and set your training schedule, pick three days of the week that you will commit to running on, with a day off in between. I find it helps to have one of those days be a weekend day.
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