Why This Plan Works
Walk/run intervals to build stamina slowly
Only 3 runs per week, 20-30 mins each
Focus on consistency over speed
Schedule Preview
Focus: Consistency
Run 1 min, Walk 90 sec (repeat 8x)
Focus: Consistency
Run 90 sec, Walk 2 min (repeat 6x)
Focus: Consistency
Run 90 sec, Walk 90 sec, Run 3 min, Walk 3 min (repeat 2x)
Focus: Consistency
Run 3 min, Walk 90 sec, Run 5 min, Walk 2.5 min, Run 3 min, Walk 90 sec, Run 5 min
Focus: Consistency
Run 5 min, Walk 3 min, Run 5 min, Walk 3 min, Run 5 min
Focus: Consistency
Run 5 min, Walk 3 min, Run 8 min, Walk 3 min, Run 5 min
Focus: Consistency
Run 25 minutes continuously
Focus: Consistency
Run 28 minutes continuously
Focus: Consistency
Run 30 minutes continuously (Race Day!)
...and 0 more weeks of guided training
Unlock full scheduleIs this couch to 5k training plan right for me?
This plan is designed for beginner runners who can currently run 0-5 miles per week. The gradual progression ensures you build fitness safely without risking injury.
What gear do I need?
A good pair of running shoes is essential. We also recommend a digital watch or smartphone to track your intervals using the Run and Grow app.