Loading your training plan…
Setting up distance options, weekly schedules, and workout tracking.
Loading your training plan…
Setting up distance options, weekly schedules, and workout tracking.
Use Print → Save as PDF. Fill duration, cross-train notes, mood (1–5), and effort (1–10) by hand to compare weeks later.
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Couch to 5K (6 weeks) is a structured 3-run-per-week build. A slightly accelerated 5K plan — ideal if you're active but new to running. Cross-training days keep fitness moving without stacking more impact.
Mood: 1 = drained · 5 = great. Effort: 1 = very easy · 10 = max. Educational only — not medical advice. Stop for sharp pain, dizziness, or chest pain.
Build the habit with short walk-run intervals
| Day | Session | Plan | Duration | Cross-train | Mood | Effort |
|---|---|---|---|---|---|---|
| Mon | Lace-Up LightningAlternate walking and light jogging. | ~25 min | min | notes | 1–5 | 1–10 |
| Tue | Walk-Run Recovery MixFocus: Recovery mobility · Runner strength basics · Easy aerobic filler | 30–40 min | min | notes | 1–5 | 1–10 |
| Wed | Sneaker CreeperSame structure. Consistency beats intensity. | ~25 min | min | notes | 1–5 | 1–10 |
| Thu | Walk-Run Recovery MixFocus: Recovery mobility · Runner strength basics · Easy aerobic filler | 30–40 min | min | notes | 1–5 | 1–10 |
| Fri | Walk-Run Recovery MixFocus: Recovery mobility · Runner strength basics · Easy aerobic filler | 30–40 min | min | notes | 1–5 | 1–10 |
| Sat | The Triple ThreatThird run of the week. Building a routine. | ~25 min | min | notes | 1–5 | 1–10 |
| Sun | Rest | — | — | — | — | — |
Slightly longer jog intervals
| Day | Session | Plan | Duration | Cross-train | Mood | Effort |
|---|---|---|---|---|---|---|
| Mon | Rhythm & Blues (Legs Edition)Jog intervals increase to 90 seconds. | ~28 min | min | notes | 1–5 | 1–10 |
| Tue | Walk-Run Recovery MixFocus: Recovery mobility · Runner strength basics · Easy aerobic filler | 30–40 min | min | notes | 1–5 | 1–10 |
| Wed | Breathless in a Good WayFocus on relaxed breathing. | ~28 min | min | notes | 1–5 | 1–10 |
| Thu | Walk-Run Recovery MixFocus: Recovery mobility · Runner strength basics · Easy aerobic filler | 30–40 min | min | notes | 1–5 | 1–10 |
| Fri | Walk-Run Recovery MixFocus: Recovery mobility · Runner strength basics · Easy aerobic filler | 30–40 min | min | notes | 1–5 | 1–10 |
| Sat | Two-Week Tuesday EnergyTwo weeks in — you're doing great. | ~28 min | min | notes | 1–5 | 1–10 |
| Sun | Rest | — | — | — | — | — |
2-minute jog intervals
| Day | Session | Plan | Duration | Cross-train | Mood | Effort |
|---|---|---|---|---|---|---|
| Mon | Double Trouble TrotJog 2 min, walk 2 min. | ~30 min | min | notes | 1–5 | 1–10 |
| Tue | Walk-Run Recovery MixFocus: Recovery mobility · Runner strength basics · Easy aerobic filler | 30–40 min | min | notes | 1–5 | 1–10 |
| Wed | Walk Break WaltzKeep jog pace slow enough to recover. | ~30 min | min | notes | 1–5 | 1–10 |
| Thu | Walk-Run Recovery MixFocus: Recovery mobility · Runner strength basics · Easy aerobic filler | 30–40 min | min | notes | 1–5 | 1–10 |
| Fri | Walk-Run Recovery MixFocus: Recovery mobility · Runner strength basics · Easy aerobic filler | 30–40 min | min | notes | 1–5 | 1–10 |
| Sat | Midweek MoxieStay steady through the week. | ~30 min | min | notes | 1–5 | 1–10 |
| Sun | Rest | — | — | — | — | — |
3-minute jog intervals
| Day | Session | Plan | Duration | Cross-train | Mood | Effort |
|---|---|---|---|---|---|---|
| Mon | Three's Company (Minutes)Three minutes of jogging at a time. | ~32 min | min | notes | 1–5 | 1–10 |
| Tue | Walk-Run Recovery MixFocus: Recovery mobility · Runner strength basics · Easy aerobic filler | 30–40 min | min | notes | 1–5 | 1–10 |
| Wed | Reset Button RambleWalk breaks reset you, not defeat you. | ~32 min | min | notes | 1–5 | 1–10 |
| Thu | Walk-Run Recovery MixFocus: Recovery mobility · Runner strength basics · Easy aerobic filler | 30–40 min | min | notes | 1–5 | 1–10 |
| Fri | Walk-Run Recovery MixFocus: Recovery mobility · Runner strength basics · Easy aerobic filler | 30–40 min | min | notes | 1–5 | 1–10 |
| Sat | One Month Milestone MoseyOne month in — celebrate that. | ~32 min | min | notes | 1–5 | 1–10 |
| Sun | Rest | — | — | — | — | — |
8-minute jog intervals
| Day | Session | Plan | Duration | Cross-train | Mood | Effort |
|---|---|---|---|---|---|---|
| Mon | Eight Minute EmpireEight minutes of jogging. | ~38 min | min | notes | 1–5 | 1–10 |
| Tue | Easy Day RechargeFocus: Recovery mobility · Runner strength basics · Easy aerobic filler | 30–45 min | min | notes | 1–5 | 1–10 |
| Wed | Patience Pays Off PlodRest days matter. | ~38 min | min | notes | 1–5 | 1–10 |
| Thu | Easy Day RechargeFocus: Recovery mobility · Runner strength basics · Easy aerobic filler | 30–45 min | min | notes | 1–5 | 1–10 |
| Fri | Easy Day RechargeFocus: Recovery mobility · Runner strength basics · Easy aerobic filler | 30–45 min | min | notes | 1–5 | 1–10 |
| Sat | Almost Famous AmbleTwo more weeks to 5K-ready. | ~38 min | min | notes | 1–5 | 1–10 |
| Sun | Rest | — | — | — | — | — |
Run your first 5K distance
| Day | Session | Plan | Duration | Cross-train | Mood | Effort |
|---|---|---|---|---|---|---|
| Mon | Confidence Booster25-minute run to build confidence. | ~35 min | min | notes | 1–5 | 1–10 |
| Tue | Easy Day RechargeFocus: Recovery mobility · Runner strength basics · Easy aerobic filler | 30–45 min | min | notes | 1–5 | 1–10 |
| Wed | Easy Does It ExpressEasy run — save energy for race day. | ~30 min | min | notes | 1–5 | 1–10 |
| Thu | Long Run Eve PrepFocus: Recovery mobility · Runner strength basics · Easy aerobic filler | 25–35 min | min | notes | 1–5 | 1–10 |
| Fri | Long Run Eve PrepFocus: Recovery mobility · Runner strength basics · Easy aerobic filler | 25–35 min | min | notes | 1–5 | 1–10 |
| Sat | The 5K CoronationRun 5K at your own pace. Celebrate! | ~35–45 min | min | notes | 1–5 | 1–10 |
| Sun | Rest | — | — | — | — | — |