This couch to 5K plan is designed by running coach Ed Kerry and is based around three sessions a week. You can space these sessions out however you like, although it’s probably wise to aim for at least one rest day between them.
Each week the first session is a mix of running and walking in repeated intervals. For example in week one you run for 30 seconds then walk for 30 seconds, with the pattern repeated 15 times
Week 1
| Session 1 | Run 30sec, walk 30sec, repeat 15 times |
| Session 2 | Run/walk 10min (freestyle) |
| Session 3 | Walk 5km, timing how long it takes you |
Week 2
| Session 1 | Run 45sec, walk 45sec, repeat 12 times |
| Session 2 | Run/walk 15min (freestyle) |
| Session 3 | Walk 5km (aim to beat previous week’s time) |
Week 3
| Session 1 | Run 60sec, walk 60sec, repeat 10 times |
| Session 2 | Run/walk 20min (freestyle) |
| Session 3 | Walk 5km (aim to beat previous week’s time) |
Week 4
| Session 1 | Run 90sec, walk 90sec, repeat 8 times |
| Session 2 | Run/walk 25min (freestyle) |
| Session 3 | Run 1km, walk 4km |
Week 5
| Session 1 | Run 2min, walk 2min, repeat 6 times |
| Session 2 | Run/walk 30min (freestyle) |
| Session 3 | Run 2km, walk 3km |
Week 6
| Session 1 | Run 3min, walk 2min, repeat 5 times |
| Session 2 | Run/walk 35min (freestyle) |
| Session 3 | Run 3km, walk 2km |
Week 7
| Session 1 | Run 5min, walk 2min, repeat 4 times |
| Session 2 | Run/walk 40min (freestyle) |
| Session 3 | Run 4km, walk 1km |
Week 8
| Session 1 | Run 10min, walk 60sec, repeat 3 times |
| Session 2 | Run/walk 45min (freestyle) |
| Session 3 | Run 5km |
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