Couch to 5K
A nine-week run/walk program that builds from short jogging intervals to 30 minutes of continuous running. Your distance in 30 minutes will depend on your pace.
- 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
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.
Check paces against your current fitness
Enter a recent race result to estimate training paces. A goal time shows the fitness that goal requires.
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.
Want help adapting your training?
A free plan gives you a schedule. If your availability or goals change, a coach can help you decide what to adjust. Ask what individual review and communication their service includes.