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Couch to 5K
Go from walking to running 5 kilometres in eight weeks, with three short sessions a week and rest days in between. Start gently and go at your own pace.
Opens the app with this plan filled in. You can change everything before you begin.
Length
56 days
People who started it
New
Good for
Doing it alone, Doing it with friends
Phases
- Walk and jog in short burstsDays 1 to 14
- Longer jogs with walking breaksDays 15 to 35
- Steady runningDays 36 to 56
Tasks
- Walk briskly and jog in short bursts for 20 minutes3 times a week · Reminder at 07:00
- Jog for 3 to 5 minutes at a time with walking breaks, 25 minutes in all3 times a week · Reminder at 07:00
- Run or jog for 20 to 30 minutes without stopping3 times a week · Reminder at 07:00
- Stretch gently after your session3 times a week
- running
- beginner
- 5k