Couch to 5k (C25K) running plan is a great way to gradually increase your endurance and get into running if you're a beginner or returning to running after an extended break. Typically, it's a 9-week program that builds up your stamina by alternating walking and running in each workout. By the end of the plan, you’ll be ready to run a full 5km (3.1 miles).
Here’s a simple, effective C25K plan:
Couch to 5K Plan
| Week | Day | Workout Description |
|---|---|---|
| 1 | 1 | Brisk 5-min warm-up walk. Then alternate 60s jog / 90s walk for 20 min. |
| 1 | 2 | Repeat Day 1 |
| 1 | 3 | Repeat Day 1 |
| 2 | 1 | Brisk 5-min warm-up. Alternate 90s jog / 2 min walk for 20 min. |
| 2 | 2 | Repeat Day 1 |
| 2 | 3 | Repeat Day 1 |
| 3 | 1 | 2x: 90s jog / 90s walk / 3 min jog / 3 min walk |
| 3 | 2 | Repeat Day 1 |
| 3 | 3 | Repeat Day 1 |
| 4 | 1 | Jog 3 min / Walk 90s / Jog 5 min / Walk 2.5 min / Jog 3 / Walk 90s / Jog 5 |
| 4 | 2 | Repeat Day 1 |
| 4 | 3 | Repeat Day 1 |
| 5 | 1 | Jog 5 min / Walk 3 min / Jog 5 / Walk 3 / Jog 5 |
| 5 | 2 | Jog 8 min / Walk 5 / Jog 8 |
| 5 | 3 | Jog 20 min (no walking) |
| 6 | 1 | Jog 5 min / Walk 3 / Jog 8 / Walk 3 / Jog 5 |
| 6 | 2 | Jog 10 min / Walk 3 / Jog 10 |
| 6 | 3 | Jog 22 min (no walking) |
| 7 | 1 | Jog 25 min (no walking) |
| 7 | 2 | Repeat Day 1 |
| 7 | 3 | Repeat Day 1 |
| 8 | 1 | Jog 28 min (no walking) |
| 8 | 2 | Repeat Day 1 |
| 8 | 3 | Repeat Day 1 |
| 9 | 1 | Jog 30 min (goal = ~5K) |
| 9 | 2 | Repeat Day 1 |
| 9 | 3 | Repeat Day 1 |
Rest days are key: Make sure to take at least one rest day between workouts for recovery. For example, you could run on Monday, Wednesday, and Friday.
Listen to your body: If you’re feeling fatigued or sore, take an extra rest day off. When you rest your body gets stronger and recovers. Expect minor aches and pains. Also if one particular week is feeling a bit too much take a step back and repeat an easier week.
Stay hydrated and mobile: Hydration and mobility are essential, especially as you start running longer. Self massage with a foam roller, massage gun or even a tennis ball is very beneficial for aiding recovery.
Track your progress: Keep a log of each run to stay motivated and see how far you’ve come. Go old school with a pen and diary or download an app such as Strava which can also track your distance. Write down not only your workout but also how you felt. Any odd niggles or soreness? Anything better than previous? Tired from a busy day at work? All of these can have an impact on future workouts and how you feel letting you know if you need an extra day off or not.