What is Couch to 5 K?
Couch to 5 K is a structured running programme designed to take complete beginners from little or no fitness to running 5 kilometres (3.1 miles) without stopping. Over 8–10 weeks, it uses gentle, progressive sessions that mix walking and running to build your endurance, strength and confidence. If you’re ready to plan your first training block, you can use our Running Plan Generator to create a personalised schedule that matches your current level.
Why you should build up slowly
Running is a weight-bearing activity, so your muscles, joints and bones need time to adapt. Pushing too hard, too soon often leads to injury or burnout. The gradual increases built into the Couch to 5 K programme give your body a chance to recover and strengthen between sessions. You can monitor your progress with tools such as the Pace Calculator to understand how your speed improves as your fitness grows.
Walking and Running Intervals
The alternating walk-run format is the secret to success for most beginners. Walking intervals allow your heart rate to drop slightly and your breathing to recover before you run again. Over time, the running segments get longer and the walking breaks shorter until you can comfortably run for 30 minutes or more without stopping. These intervals not only make sessions manageable but also improve cardiovascular fitness and calorie burn.
Let’s Get Started
Starting Couch to 5 K is one of the best ways to discover the joy of running. Be consistent, rest when you need to, and celebrate small wins along the way. Once you finish, you’ll have the foundation to tackle longer distances — explore our 5 K Pace Charts to plan your next goal or adjust your pace for future races.
