Couch to 5K (C25K) Training Plan Overview

• The plan is 8 weeks from start to your first 5K
• Involves running, jogging and/or walking 3 times per week.
• Each workout lasts 20 to 30 minutes.
• The goal at the end of the program is to be able to run 30 minutes or more without stopping. 
• Warm up 5 minutes before and cool down 5 minutes after each workout. 
• Includes 1 day of cross training.

Jump to:
Week-by-week Breakdown
Couch to 5K Plan PDF

Couch to 5K Training Plan – Running Your First 5K 

Welcome to this Couch to 5K training program! You made it here so you’ve taken the first step in a journey to becoming a runner. 

I can say from experience that if you’re just starting out, running just about any distance can seem a little daunting and awkward at first. Starting out is hard, but if you make a commitment to training, you’ll begin to feel the physical and mental benefits of your training over time. 

It’s a great feeling to set a goal like running your first 5K and actually getting to the finish line. Keep that goal or crossing the finish line in mind as you progress. 

How Many Miles Is A 5K?

There are 3.1 miles in a 5K–which stands for 5 kilometers. There are 5K races virtually year round so there’s no time like the present to sign up for a 5K in your area. 

To sign up for a 5K you may want to check out sites like Letsdothis, Runsignup or just search Google for 5K near me. 

What Is A Couch to 5K?

The Couch to 5K (C25K) Program was first created by Josh Clark in 1996. It was designed for his mother who was in her 50s at the time and had never run a 5K race before. Since then, the plan has been used by millions of runners to get started running and complete their first 5K. 

England’s National Health Service (NHS) has featured the C25K plan on its website for years and has helped thousands of people in the U.K. get fit. If you live in the U.K. you can download the NHS Couch to 5K App free in the app stores. 

The structure of the program is to start 8 weeks prior to your goal 5K race and to run a minimum of 3 times per week–being sure to take days in between to rest and recover. Each workout lasts 20 to 30 minutes.  

How Many Calories Does Running A 5K Burn?

If you’re curious about the calories you burn running a 5K here’s a general idea: A 5K is 3.1 miles and on average you burn about 100 calories for every mile you run. So you burn about 300-400 calories running a 5K. This is a ballpark figure and the calories you burn running depends on your age, speed and weight. For a more precise idea, check out our calories burned running calculator.

How To Train For Your First 5K 

How do you train for running your first 5K? A plan with slow and steady progression is the key to building your conditioning over time and helps ensure a successful, injury free and FUN first 5K. 

This plan uses the walk/run method throughout. Alternating walking and running helps you build your aerobic capacity which is what is needed to run long distances. Aerobic exercise means “with air” and involves moderate intensity and helps make use of the body’s oxygen to produce energy. 

Jeff Galloway, an American olympian and legendary trainer, developed the run/walk method in 1974 to help beginning runners to improve performance but lower overall fatigue and risk of injury. Even some seasoned marathoners incorporate run/walk intervals into their training. 

The walk/run method is the best way to get started running. Remember, we are building your cardiovascular system over time to handle more activity over a gradually sustained time and distance. 

Warm Up and Cool Down Each Workout

You’ll want to warm up 5 minutes before your workout and cool down 5 minutes after. The easiest way to warm up is with a brisk walk before you start the workout. Walk at a faster pace than you normally would to gradually get your heart rate up. Swing your arms in a running motion as well to get the upper body ready for your activity.

Your cool down walk after a workout doesn’t need to be brisk. The goal here is to slowly wind the body down from your workout but continue moving. 

Cross Training Is A Great Way To Build On Your Progress

Cross training for runners is any low-impact exercise that still gets your heart rate up. 

Cross training activities would include swimming, cycling, rowing machine, stair climber, elliptical, walking and hiking. Cross training compliments your running by using other parts of your body and builds overall strength while still building cardiovascular capacity. 

Rest and Recover

Use your off days for rest and recovery. Recovery is a critical part of your training. The basics of good recovery are getting good sleep, drinking plenty of water, stretching and good nutrition. 

Be sure to rest between run days. Doing too much can lead to injuries. Pushing too hard can leave you feeling burned out too. Resting gives time for your body to build on the gains you’ve made during your workouts. 

Couch to 5K Training Plan Overview

You’ll be running/walking 3 times per week and taking a rest day in between. The plan is designed to start very gradually and work your way progressively into more running time and less time walking. 

Here is a week-by-week breakdown of the Couch to 5k Training Plan.

Week 1

During week 1 we’re laying the foundation and getting the body used to increased activity and impact on your muscles and joints. Feel free to jog here rather than run. Jogging is hard to define but you could think of it as trotting or running at a leisurely pace. 

Begin with a brisk five-minute walk for your warm up, then alternate 60 seconds of a light jog and 90 seconds of walking. Do this 8 times or so for a total of 20 minutes.

Cool down with a 5 minute walk at normal pace. 

Week 2

This week, we’re increasing your jogging time by 30 seconds each interval. We’re following the 90 seconds with a longer walk time of 2 minutes. Repeat this pattern about 6 times. 

Start with a 5 minute warm up walk and end your workout with 5 minutes of walking at an easy pace. 

Week 3

During week 3, we’re going to be ramping up the time we spend running by up to 3 minutes. 

For each workout, run 90 seconds, then walk 90 seconds. Repeat this two times (x2). Then run a full 3 minutes then walk 3 minutes. Repeat this two times as well. 

As always, warm up with a 5 minute walk and cool down after with an easy pace 5 minute walk. 

Congratulations on completing 3 weeks of training! 

Week 4

5 minute warmup walk.  Run 3 minutes, walk 90 seconds; run 5 minutes; walk 2.5 minutes. Do this pattern twice (x2). Cooldown walk 5 minutes. 

Week 5

Now it’s getting interesting. Each day is a unique workout. 

Workout 1: 5 minute warmup. Run 5 minutes. Walk 3 minutes. Do this 3 times (x3). Warmup and cooldown as usual.

Workout 2: Run 8 minutes. Walk 5 minutes. Run 8 minutes. Warmup and cooldown as usual. 

Workout 3: It’s especially important to warm up for this longest running session yet. 

Warmup 5 minutes. 20 minutes of running only. 5 minute cooldown. 

Week 6

There are 3 different workouts this week as well. This week we’ll be running for 25 minutes continuously. Do your best to finish all 25 minutes without walking. You’re a few weeks away from race day and reaching the peak of your training.

Workout 1: 5 minute warmup, then 5 minutes of running. 3 minutes of walking, eight minutes of running. 3 minutes of walking and 5 minutes of running. 5 minute cooldown.

Workout 2: 5 minute walk. 10 minutes of running, 3 minutes of walking. 10 minutes of running. 5 minute cooldown.

Workout 3: 5 minute walk. 25 minutes of running with no walking. 5 minute cooldown. 

Week 7 

By week 7 your goal is to be running for your whole workout after your 5 minute warm up. You will want to start tracking your distance to see how many miles you’re running for each workout and get a feel for what it’s going to take to complete the 5k. 

25-30 minutes of running each day. 

If you haven’t hit 5k after 30 minutes of running, job, run or walk the remaining amount so you have a feel for the full distance before your race the following week. 

Week 8

You’ve arrived at race week! Congratulations. At this point the training you need to complete your first 5k is under your belt. Your main focus on race week is getting rest, staying hydrated and doing gentler lighter workouts that keep you loose but don’t deplete you so you have the energy you need to run strong on race day. 

Here’s the plan for race week:

Workout 1: Run 8 minutes, walk 4 minutes (x2).

Workout 2: Day two: Run 5 minutes, walk 3 minutes (x3).

Workout 3: 5k Race day!

Couch to 5K Training Plan

Designed for beginning runners to run their first 5k in 8 weeks. Scroll down for a Couch to 5K Plan free PDF version of this plan.

Week	Mon	Tues	Wed	Thurs	Fri	Sat	Sun
1	Rest	Jog 60 sec, Walk 90 sec – 8 times	Rest	Jog 60 sec, Walk 90 sec – 8 times	Rest	Jog 60 sec, Walk 90 sec – 8 times	Cross train (20 min)
2	Rest	Jog 90 sec, Walk 2 min – 6 times	Rest	Jog 90 sec, Walk 2 min – 6 times	Rest	Jog 90 sec, Walk 2 min – 6 times	Cross train (20 min)
3	Rest	Run 90 sec, Walk 90 sec – 2 times then Run 3 min, Walk 3 min	Rest	Run 90 sec, Walk 90 sec – 2 times then Run 3 min, Walk 3 min	Rest	Run 90 sec, Walk 90 sec – 2 times then Run 3 min, Walk 3 min	Cross train (20 min)
4	Rest	Run 3 min, Walk 90 sec. Run 5 min, walk 2.5 min. 2 times	Rest	Run 3 min, Walk 90 sec. Run 5 min, walk 2.5 min. 2 times	Rest	Run 3 min, Walk 90 sec. Run 5 min, walk 2.5 min. 2 times	Cross train (30 min)
5	Rest	Run 5 min, Walk 3 min. 2 times. Run 5 min.	Rest	Run 8 min, Walk 5 min, Run 8 min.	Rest	Run 20 min.	Cross train (20 min)
6	Rest	Run 5 min, Walk 3 min. Run 8 min, Walk 3 min. Run 5 min.	Rest	Run 10 min, Walk 3 min. Run 10 min.	Rest	Run 25 min.	Cross train (20 min)
7	Rest	Run 25-30 min.	Rest	Run 25-30 min.	Rest	Run 25-30 min.	Cross train (20 min)
8	Rest	Run 8 min, Walk 4 min. 2 times.	Rest	Run 5 min Walk 3 min. 3 times.	Rest	Walk 10 min.	5K Race Day!

Download the Couch to 5k Training Plan PDF or Spreadsheet

You can download the training plan seen below as a PDF or a Google Spreadsheet. Be sure to make a copy of the spreadsheet to customize it for your own use.

Couch to 5K Podcast – A Guide for Every Run