Couch To 5K Training Plan (FREE PDF)

This Couch to 5K training plan is designed for beginners who want to complete their first 5K run or start running again after a long break.

In this article, you can download the Couch to 5K training plan in PDF format for free.

To follow this training plan you will need a stopwatch, the will, and the determination to run your first 5K.

The training plan includes 8 weeks of training, with 3 training sessions per week.

The fourth week is easier so that the body can adapt to the demands of running and recover for further training.

The eighth week is also lighter, more specifically it is the tapering phase, and the training volume is reduced so you can go into your first 5K run fresh.

Every runner is an individual and each of us knows our bodies best.

Therefore, adjust the training plan to your abilities. If you feel tired, rest that day.

However, do not let a lack of discipline and motivation stop you from sticking to your plan and achieving your goal.

Tip
Adjust the training plan to your needs. The only important thing is to make sure that you take at least one day off between two workouts.

Caution: If you have never been physically active, check with your doctor before you start running. Especially if you are over 45 years old, overweight, or have a health problem.

Below is an 8-week Couch to 5K training plan.

WEEK	MON	TUE	WED	THU	FRI	SAT	SUN
WEEK 1	REST	RUN/WALK 25′ 10′ walking + 5 x (1′ running – 1′ walking) + 5′ walking	REST	RUN/WALK 27′ 10′ walking + 3 x (2′ running – 2′ walking) + 5′ walking	REST	REST	RUN/WALK 26′ 10′ walking + 3′ running – 5′ walking – 3′ running + 5′ walking
WEEK 2	REST	RUN/WALK 27′ 10′ walking + 6 x (1′ running – 1′ walking) + 5′ walking	REST	RUN/WALK 24′ 10′ walking + 3 x (2′ running – 1′ walking) + 5′ walking	REST	REST	RUN/WALK 30′ 10′ walking + 5′ running – 5′ walking – 5′ running + 5′ walking
WEEK 3	REST	RUN/WALK 31′ 10′ walking + 8 x (1′ running – 1′ walking) + 5′ walking	REST	RUN/WALK 30′ 10′ walking + 3 x (3′ running – 2′ walking) + 5′ walking	REST	REST	RUN/WALK 35′ 10′ walking + 10′ running – 5′ walking – 5′ running + 5′ walking
WEEK 4	REST	RUN/WALK 35′ 10′ walking + 10 x (1′ running – 1′ walking) + 5′ walking	REST	RUN/WALK 33′ 10′ walking + 3 x (4′ running – 2′ walking) + 5′ walking	REST	REST	RUN/WALK 33′ 10′ walking + 10′ running – 3′ walking – 5′ running + 5′ walking
WEEK 5	REST	RUN/WALK 39′ 10′ walking + 8 x (2′ running – 1′ walking) + 5′ walking	REST	RUN/WALK 38′ + STRIDES 10′ walking + 3 x (5′ running – 2′ walking) + 3′ walking + 3 x 20” strides + 5′ walking	REST	REST	EASY RUN 25′ 5′ walking + 15′ running + 5′ walking
WEEK 6	REST	RUN/WALK 39′ 10′ walking + 6 x (3′ running – 1′ walking) + 5′ walking	REST	RUN/WALK 44′ + STRIDES 10′ walking + 15′ running – 3′ walking – 5′ running – 3′ walking + 4 x 20” strides + 5′ walking	REST	REST	EASY RUN 30′ 5′ walking + 20′ running + 5′ walking
WEEK 7	REST	RUN/WALK 45′ 10′ walking + 10 x (2′ running – 1′ walking) + 5′ walking	REST	RUN/WALK 50′ + STRIDES 10′ walking + 15′ running – 3′ walking – 10′ running – 3′ walking + 5 x 20” strides + 5′ walking	REST	REST	EASY RUN 35′ 5′ walking + 25′ running + 5′ walking
WEEK 8	REST	RUN/WALK 35′ 10′ walking + 10 x (1′ running – 1′ walking) + 5′ walking	REST	EASY RUN 25′ + STRIDES 5′ walking + 15′ running + 3′ walking – 4 x 20” strides – 5′ walking	REST	REST	5K

Download the Couch to 5K training plan

The structure of the Couch to 5K training plan

The Couch to 5K training plan includes a combination of different training types: running and walking, easy run, and strength training.

RUNNING/WALKING

Goal: adapting your body to the stress of running, improve endurance

Warm-up: 10 minutes of walking, mobility exercises and dynamic stretching exercises

Cool-down: 5 minutes of walking, static stretching exercises

Pace: parts of the run are run by feel, at a completely easy pace

Example: RUN/WALK 25′ = 10′ walking + 5 x (1′ running – 1′ walking) + 5′ walking

25′ – 25 minutes total duration of running/walking training
10′ walking – 10 minutes of walking (warming up)
5 x (1′ running – 1′ walking) – run for 1 minute, then walk for 1 minute, and so on 5 times, this means that you will run for a total of 5 minutes and walk for 5 minutes
5′ walking – 5 minutes of walking (cooling down)

EASY RUN

Goal: adapting your body to the stress of running, improve endurance

Warm-up: 5 minutes of walking, mobility exercises, and dynamic stretching exercises

Cooldown: 5 minutes of walking, static stretching exercises

Pace: run by feel, light intensity, you should feel comfortable and relaxed while running

Tip
Easy run you can’t run too slow, only too fast. A common mistake runners make is to run too fast. Run at a conversational pace, which means you can talk normally while running without getting out of breath.

STRIDES

Strides are gradual accelerations over distances between 60 and 100 meters. In this training plan, you will do them after easy runs.

Goal: develop speed and improve running technique

Pace: they are performed at a pace that ranges from very light to 90% of your maximum speed

Example: 4 x 20” strides

Perform the strides 4 times for 20 seconds. After each running stride, walk back to the starting position or rest in place. The rest is not fixed, but you can rest as long as you need. It is important that you rest completely before a new stride so that your running technique is not affected.

Read more: What are and how to do strides?

STRENGTH TRAINING

In addition to running, add strength training. By strengthening the entire body, you will reduce the risk of injury, improve strength and stability, and correct muscle imbalances.

Do strength training at least twice a week on days that suit you best.

Research has shown that it is optimal to do strength training 2 to 3 times a week for 8 to 12 weeks to improve the running abilities of middle and long-distance runners.

During the last week of training (week 8), avoid strength training so that you are rested before your first 5K run.

See strength training with all exercises in the article Strength training for runners (19 best strength exercises).

REST DAY

For progress, in addition to diversity, rest is also important. Don’t neglect your rest days, no matter how good you feel.

Tip
Adequate recovery is just as important as training. More training does not mean faster progress, on the contrary, it leads to injuries and overtraining.

Couch to 5K Training Plan (FREE PDF)