Running and endurance
Couch to 5K
A nine-week plan that takes you from walking to running 5K.
- Moderateintensity
- ~490kcal per hour
- Freebudget
- Highimpact
Is couch to 5k right for you?
A nine-week plan that takes you from walking to running 5K. It is a moderate-intensity, high impact activity that you can do outdoors, on your own. Expect to burn around 490 calories an hour, based on a 70 kg person.
Anyone can start. You can do it without spending anything.
Why try couch to 5k
- Burns calories. At around 490 kcal an hour it can help with weight loss alongside a balanced diet.
- Improves fitness. It raises your heart rate and builds stamina.
- Clears your head. It is a reliable way to lower stress and lift your mood.
How to start couch to 5k
Do week 1 today: run 60 seconds, walk 90 seconds, eight times.
Get the basics: running shoes. Borrow or hire before you buy.
Keep the first few sessions short and easy, and aim for two or three a week.
Warm up for five minutes first, build up gradually and stop if anything hurts.
A 4-week starter plan
| Week | Sessions | Minutes each | Focus |
|---|---|---|---|
| 1 | 2 | 20 | Learn the basics and keep every session easy. |
| 2 | 3 | 25 | Repeat last week and add a little time. |
| 3 | 3 | 30 | Add a session or make one a bit harder. |
| 4 | 3 | 40 | Your longest week. Book or plan what comes next. |
This is general guidance, not medical advice. If you have a health condition or injury, check with your GP before you start.
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Not sure couch to 5k is for you?
Take the two-minute quiz and we will match you with activities that fit your goals, mood, budget and fitness.