Couch to 5K
The classic 9-week walk/run program that takes a non-runner from the couch to running 5K (30 minutes) continuously.
- Duration
- 9 weeks
- Frequency
- 3 days / week
- Time / week
- 1.5–2 hrs
- Intensity
- Low
- Start if you can…
- You can walk briskly for 30 minutes
- Builds up to
- 30-min continuous run (≈5K)
Best for
- ✓Brand-new runners starting from scratch
- ✓Returning after a long break
- ✓Anyone who wants a gentle, injury-safe on-ramp
Why the community recommends this
The default recommendation in r/C25K and r/running for brand-new runners. Builds the habit safely with walk/run intervals so you don't get injured ramping up too fast.
Run this plan at the right paces
Get your easy, tempo, and interval paces from a recent time or goal.
Your training plan
Set your plan in motion
Choose a start date and distance units. Your progress stays on this device.
The plan, week by week
Distances are shown in miles.
Week 1
5-min brisk walk warmup + 5-min walk cooldown.
5-min brisk walk warmup + 5-min walk cooldown.
5-min brisk walk warmup + 5-min walk cooldown.
Week 2
5-min brisk walk warmup + 5-min walk cooldown.
5-min brisk walk warmup + 5-min walk cooldown.
5-min brisk walk warmup + 5-min walk cooldown.
Week 3
5-min brisk walk warmup + 5-min walk cooldown.
5-min brisk walk warmup + 5-min walk cooldown.
5-min brisk walk warmup + 5-min walk cooldown.
Week 4
5-min brisk walk warmup + 5-min walk cooldown.
5-min brisk walk warmup + 5-min walk cooldown.
5-min brisk walk warmup + 5-min walk cooldown.
Week 5
5-min brisk walk warmup + 5-min walk cooldown.
5-min brisk walk warmup + 5-min walk cooldown.
No walking breaks — keep it slow and steady.
Week 6
5-min brisk walk warmup + 5-min walk cooldown.
5-min brisk walk warmup + 5-min walk cooldown.
Week 7
Week 8
Week 9
You did it — run your 5K!
anystride plans are educational summaries of community-trusted training methodologies, not medical or individualized coaching advice. Listen to your body, and consult a doctor before starting a new program.