FREQUENTLY ASKED QUESTION
If you are new to running, these couch to 5k plans are perfect to get your training started.
Couch to 5k is a popular training program designed to help beginners gradually build their endurance and fitness levels, so they can eventually run a 5k race (a distance of 3.1 miles) without stopping. The program typically consists of a series of structured workouts that gradually increase in intensity and duration over several weeks.
The reason why it's important to build up to running 5k slowly is that running can be a high-impact activity that puts a lot of stress on your muscles, bones, and joints. If you try to run too far or too fast without proper preparation, you could be at risk of injury or burnout. By starting with shorter running intervals and gradually increasing your distance and pace, you can give your body time to adapt and avoid injury.
Walking and running intervals are used in the Couch to 5k program because it allows beginners to gradually build up their endurance and fitness levels. Walking intervals provide an active recovery period that allows your body to rest and recover between running intervals, while still keeping your heart rate up and burning calories. As you progress through the program, the running intervals gradually increase in length, while the walking intervals decrease, until you're eventually able to run continuously for 30 minutes or more.
Couch to 5k is a great program for beginners who want to start running and improve their fitness levels, but it's important to remember to progress slowly and listen to your body to avoid injury.
Fill in the details below to build a couch to 5k running plan with calories required to meet your goals.
| Week | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |
|---|---|---|---|---|---|---|---|
| 1 | Rest | Run 1 Min Walk 1 Min Repeat 10x |
Rest | Run 90 Seconds Walk 90 Seconds Repeat 7x |
Rest | Rest | Run 90 Seconds Walk 90 Seconds Repeat 7x |
| 2 | Rest | Run 2 Mins Walk 2 Mins Repeat x6 |
Rest | Run 2 Mins Walk 2 Mins Repeat x6 |
Rest | Rest | Run 3 Mins Walk 2 Mins Repeat x5 |
| 3 | Rest | Run 4 Mins Walk 2 Mins Repeat x5 |
Rest | Run 4 Mins Walk 90 Seconds Repeat x5 |
Rest | Rest | Run 4 Mins Walk 90 Seconds Repeat x6 |
| 4 | Rest | Run 5 Mins Walk 90 Seconds Repeat x4 |
Rest | Run 5 Mins Walk 90 Seconds Repeat x4 |
Rest | Rest | Run 5 Mins Walk 60 Seconds Repeat x4 |
| 5 | Rest | Run 7 Mins Walk 2 Mins Repeat x3 |
Rest | Run 7 Mins Walk 2 Mins Repeat x3 |
Rest | Rest | Run 7 Mins Walk 90 Seconds Repeat x4 |
| 6 | Rest | Run 8 Mins Walk 90 Seconds Repeat x3 |
Rest | Run 8 Mins Walk 90 Seconds Repeat x3 |
Rest | Rest | Run 8 Mins Walk 60 Seconds Repeat x4 |
| 7 | Rest | Run 8 Mins Walk 60 Seconds Repeat x3 |
Rest | Run 8 Mins Walk 45 Seconds Repeat x3 |
Rest | Rest | Run 8 Mins Walk 45 Seconds Repeat x4 |
| 8 | Rest | Run 10 Mins Walk 60 Seconds Repeat x2 |
Rest | Run 10 Mins Walk 45 Seconds Repeat x2 |
Rest | Rest | Run 15 Mins Walk 60 Seconds Repeat x2 |
| 9 | Rest | Run 15 Mins Walk 60 Seconds Repeat x2 |
Rest | Run 8 Mins Walk 2 Mins Repeat x3 |
Rest | Rest | 5k Run |
Our collection of tools will help you gain insight into your running, how you can improve and data on how to increase speed and decrease time.
The following are a collection of tools and calculators developed by RunReps to help all runners achieve their goals and learn more about running and their performance. From the simple task of converting miles into kilometers so you know how far that 10 mile race really is, to our running plan generator, which has been designed to make plans for every runner out there.
We have designed these tools to be as easy to use as possible, so simply click on which tool you need below and then follow the on-screen instructions.
If you need any additional information or help, please get in touch and one of our team will get back to you.
