Couch to 5K: an 8-week plan for beginners
From walking to a 30-minute run: three sessions a week, run-walk intervals, no injuries.
New runners quit because they run too fast on day one. The approach that lasts is run-walk intervals, a small step up each week, three sessions a week with a rest day between.
The 8-week plan
- Week 1: run 1 min, walk 2 min, 8 rounds.
- Week 2: run 2 min, walk 2 min, 6 rounds.
- Week 3: run 3 min, walk 2 min, 4–5 rounds.
- Week 4: run 5 min, walk 2 min, 3 rounds.
- Week 5: run 8 min, walk 2 min, 2 rounds.
- Week 6: run 12 min, walk 1 min, 2 rounds.
- Week 7: run 20 minutes non-stop.
- Week 8: run 30 minutes non-stop, about 5K for many beginners.
If a session feels too hard, repeat the previous week. Run at a pace where you can still speak short sentences.
Two leg sessions a week
The one thing worth buying
Running shoes that fit, with a thumb's width at the toe and a soft sole. The most expensive pair is not necessary.
Running shoes
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Questions
How long does a beginner take to run 5K?
Most beginners finish 5K in about 30–40 minutes after eight weeks of steady training.
Is running every day better?
For beginners, three sessions a week with rest days in between lets tendons and joints adapt, with fewer injuries.
