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5KBeginner
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.
The plan, week by week
Week 1
Walk/run intervalsMonWalk/Run60s jog / 90s walk × 8 (20 min)
TueRestRest
WedWalk/Run60s jog / 90s walk × 8 (20 min)
ThuRestRest
FriWalk/Run60s jog / 90s walk × 8 (20 min)
SatRestRest
SunRestRest
Week 2
MonWalk/Run90s jog / 2 min walk × 6 (~21 min)
TueRestRest
WedWalk/Run90s jog / 2 min walk × 6 (~21 min)
ThuRestRest
FriWalk/Run90s jog / 2 min walk × 6 (~21 min)
SatRestRest
SunRestRest
Week 3
MonWalk/Run2× [90s jog, 90s walk, 3 min jog, 3 min walk]
TueRestRest
WedWalk/Run2× [90s jog, 90s walk, 3 min jog, 3 min walk]
ThuRestRest
FriWalk/Run2× [90s jog, 90s walk, 3 min jog, 3 min walk]
SatRestRest
SunRestRest
Week 4
Longer intervalsMonWalk/Run3 jog, 90s walk, 5 jog, 2.5 walk, 3 jog, 90s walk, 5 jog (min)
TueRestRest
WedWalk/Run3 jog, 90s walk, 5 jog, 2.5 walk, 3 jog, 90s walk, 5 jog (min)
ThuRestRest
FriWalk/Run3 jog, 90s walk, 5 jog, 2.5 walk, 3 jog, 90s walk, 5 jog (min)
SatRestRest
SunRestRest
Week 5
First continuous runMonWalk/Run5 jog, 3 walk, 5 jog, 3 walk, 5 jog (min)
TueRestRest
WedWalk/Run8 min jog, 5 min walk, 8 min jog
ThuRestRest
FriEasy20 min continuous jog
SatRestRest
SunRestRest
Week 6
MonWalk/Run5 jog, 3 walk, 8 jog, 3 walk, 5 jog (min)
TueRestRest
WedWalk/Run10 min jog, 3 min walk, 10 min jog
ThuRestRest
FriEasy25 min continuous jog
SatRestRest
SunRestRest
Week 7
Building enduranceMonEasy25 min continuous jog
TueRestRest
WedEasy25 min continuous jog
ThuRestRest
FriEasy25 min continuous jog
SatRestRest
SunRestRest
Week 8
MonEasy28 min continuous jog
TueRestRest
WedEasy28 min continuous jog
ThuRestRest
FriEasy28 min continuous jog
SatRestRest
SunRestRest
Week 9
5K!MonEasy30 min continuous jog
TueRestRest
WedEasy30 min continuous jog
ThuRestRest
FriRace30 min / 5K
SatRestRest
SunRestRest
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.