Free 9-week Couch to 5K plan

Free Couch to 5K Training Plan: A Complete 9-Week Run-Walk Schedule

Follow the complete plan here for free—no account required. You will do three run-walk sessions each week and gradually build toward 5K. A free account can add the same official plan to your calendar and adjust it manually; Plus and Pro add ongoing AI coaching when real training changes the plan.

Start Week 1Add to my calendar
  • Complete free schedule
  • 9 weeks
  • 3 runs per week
  • No pace target

Who this Couch to 5K plan is for

You are new to running or cannot yet run easily for 20 continuous minutes.

You want to complete a first 5K through gradual run-walk training rather than chase a pace target.

You can protect three non-consecutive training days each week for nine weeks.

You are not currently managing pain, illness, or an injury that changes your gait. Seek appropriate medical advice when health conditions make starting exercise uncertain.

Use the free plan in the way that works for you

The schedule is the product, not a registration teaser. Start on this page, save it to a free calendar when useful, and upgrade only if ongoing AI adjustments are valuable to you.

Follow it here—free

Every week and workout is available below in the page itself. No account or app is required to begin.

  • Start with Week 1
  • Use the complete nine-week schedule

Add it to your calendar—free

Choose a start date and training days, record completed sessions, and move or edit your own plan manually.

  • Same official workouts
  • No AI call or credit usage

Let AI Coach respond

Plus and Pro compare the plan with completed training, load and recovery to generate explainable adjustment suggestions.

  • Automatic monitoring
  • Changes apply only after you confirm

How the 9-week Couch to 5K plan progresses

The plan starts with short run-walk blocks, lengthens the running segments gradually, and finishes with a controlled 5K. Open any week below or jump straight to Week 1.

Weeks 1–3

Build the habit

Use short, controlled running blocks with walking recovery three times per week.

Weeks 4–6

Run for longer

Extend continuous running while keeping effort conversational and recovery days intact.

Weeks 7–8

Prepare for continuous running

Practise longer sustained running without introducing a pace target.

Week 9

Complete 5K

Finish the distance at a controlled effort, using a walk break whenever needed.

Complete weekly training schedule

This nine-week plan uses three weekly sessions to help a true beginner complete a first 5K. Weeks 1–6 progressively lengthen relaxed run-walk intervals before weeks 7–8 introduce varied continuous easy runs. Week 9 tapers with two short runs before the final 5K completion session. Keep every run near RPE 3–4 and able to speak in full sentences; slow down or walk when that changes. No pace, heart-rate, power or zone target is required.

Not sure what RPE means? Read the 1–10 RPE effort guide.
  1. 1

    Week 1

    Start

    1/9

    Mon

    Easy run-walk

    6×(1 min work / 2 min recovery)

    RPE 3–4

    Tue

    Rest

    Wed

    Easy run-walk

    6×(1 min work / 2 min recovery)

    RPE 3–4

    Thu

    Rest

    Fri

    Rest

    Sat

    Easy run-walk

    6×(1 min work / 2 min recovery)

    RPE 3–4

    Sun

    Rest

    Workout execution notes

    Mon

    RPE 3–4
    Easy run-walk

    6×(1 min work / 2 min recovery)

    Warm-up5m×6Work1mRecovery2mCool-down5m

    Warm up easily for 5 minutes, complete 6×(1 min work / 2 min recovery), then cool down easily for 5 minutes. Keep every run segment at RPE 3–4/10 and able to speak in full sentences. Walk briskly during recovery, finish with energy in reserve, and stop if pain changes your stride.

    Wed

    RPE 3–4
    Easy run-walk

    6×(1 min work / 2 min recovery)

    Warm-up5m×6Work1mRecovery2mCool-down5m

    Warm up easily for 5 minutes, complete 6×(1 min work / 2 min recovery), then cool down easily for 5 minutes. Keep every run segment at RPE 3–4/10 and able to speak in full sentences. Walk briskly during recovery, finish with energy in reserve, and stop if pain changes your stride.

    Sat

    RPE 3–4
    Easy run-walk

    6×(1 min work / 2 min recovery)

    Warm-up5m×6Work1mRecovery2mCool-down5m

    Warm up easily for 5 minutes, complete 6×(1 min work / 2 min recovery), then cool down easily for 5 minutes. Keep every run segment at RPE 3–4/10 and able to speak in full sentences. Walk briskly during recovery, finish with energy in reserve, and stop if pain changes your stride.

  2. 2

    Week 2

    Start

    2/9

    Mon

    Easy run-walk

    7×(1 min work / 2 min recovery)

    RPE 3–4

    Tue

    Rest

    Wed

    Easy run-walk

    7×(1 min work / 2 min recovery)

    RPE 3–4

    Thu

    Rest

    Fri

    Rest

    Sat

    Easy run-walk

    7×(1 min work / 2 min recovery)

    RPE 3–4

    Sun

    Rest

    Workout execution notes

    Mon

    RPE 3–4
    Easy run-walk

    7×(1 min work / 2 min recovery)

    Warm-up5m×7Work1mRecovery2mCool-down5m

    Warm up easily for 5 minutes, complete 7×(1 min work / 2 min recovery), then cool down easily for 5 minutes. Keep every run segment at RPE 3–4/10 and able to speak in full sentences. Walk briskly during recovery, finish with energy in reserve, and stop if pain changes your stride.

    Wed

    RPE 3–4
    Easy run-walk

    7×(1 min work / 2 min recovery)

    Warm-up5m×7Work1mRecovery2mCool-down5m

    Warm up easily for 5 minutes, complete 7×(1 min work / 2 min recovery), then cool down easily for 5 minutes. Keep every run segment at RPE 3–4/10 and able to speak in full sentences. Walk briskly during recovery, finish with energy in reserve, and stop if pain changes your stride.

    Sat

    RPE 3–4
    Easy run-walk

    7×(1 min work / 2 min recovery)

    Warm-up5m×7Work1mRecovery2mCool-down5m

    Warm up easily for 5 minutes, complete 7×(1 min work / 2 min recovery), then cool down easily for 5 minutes. Keep every run segment at RPE 3–4/10 and able to speak in full sentences. Walk briskly during recovery, finish with energy in reserve, and stop if pain changes your stride.

  3. 3

    Week 3

    Base

    3/9

    Mon

    Easy run-walk

    6×(2 min work / 2 min recovery)

    RPE 3–4

    Tue

    Rest

    Wed

    Easy run-walk

    6×(2 min work / 2 min recovery)

    RPE 3–4

    Thu

    Rest

    Fri

    Rest

    Sat

    Easy run-walk

    6×(2 min work / 2 min recovery)

    RPE 3–4

    Sun

    Rest

    Workout execution notes

    Mon

    RPE 3–4
    Easy run-walk

    6×(2 min work / 2 min recovery)

    Warm-up5m×6Work2mRecovery2mCool-down5m

    Warm up easily for 5 minutes, complete 6×(2 min work / 2 min recovery), then cool down easily for 5 minutes. Keep every run segment at RPE 3–4/10 and able to speak in full sentences. Walk briskly during recovery, finish with energy in reserve, and stop if pain changes your stride.

    Wed

    RPE 3–4
    Easy run-walk

    6×(2 min work / 2 min recovery)

    Warm-up5m×6Work2mRecovery2mCool-down5m

    Warm up easily for 5 minutes, complete 6×(2 min work / 2 min recovery), then cool down easily for 5 minutes. Keep every run segment at RPE 3–4/10 and able to speak in full sentences. Walk briskly during recovery, finish with energy in reserve, and stop if pain changes your stride.

    Sat

    RPE 3–4
    Easy run-walk

    6×(2 min work / 2 min recovery)

    Warm-up5m×6Work2mRecovery2mCool-down5m

    Warm up easily for 5 minutes, complete 6×(2 min work / 2 min recovery), then cool down easily for 5 minutes. Keep every run segment at RPE 3–4/10 and able to speak in full sentences. Walk briskly during recovery, finish with energy in reserve, and stop if pain changes your stride.

  4. 4

    Week 4

    Base

    4/9

    Mon

    Easy run-walk

    5×(3 min work / 2 min recovery)

    RPE 3–4

    Tue

    Rest

    Wed

    Easy run-walk

    5×(3 min work / 2 min recovery)

    RPE 3–4

    Thu

    Rest

    Fri

    Rest

    Sat

    Easy run-walk

    5×(3 min work / 2 min recovery)

    RPE 3–4

    Sun

    Rest

    Workout execution notes

    Mon

    RPE 3–4
    Easy run-walk

    5×(3 min work / 2 min recovery)

    Warm-up5m×5Work3mRecovery2mCool-down5m

    Warm up easily for 5 minutes, complete 5×(3 min work / 2 min recovery), then cool down easily for 5 minutes. Keep every run segment at RPE 3–4/10 and able to speak in full sentences. Walk briskly during recovery, finish with energy in reserve, and stop if pain changes your stride.

    Wed

    RPE 3–4
    Easy run-walk

    5×(3 min work / 2 min recovery)

    Warm-up5m×5Work3mRecovery2mCool-down5m

    Warm up easily for 5 minutes, complete 5×(3 min work / 2 min recovery), then cool down easily for 5 minutes. Keep every run segment at RPE 3–4/10 and able to speak in full sentences. Walk briskly during recovery, finish with energy in reserve, and stop if pain changes your stride.

    Sat

    RPE 3–4
    Easy run-walk

    5×(3 min work / 2 min recovery)

    Warm-up5m×5Work3mRecovery2mCool-down5m

    Warm up easily for 5 minutes, complete 5×(3 min work / 2 min recovery), then cool down easily for 5 minutes. Keep every run segment at RPE 3–4/10 and able to speak in full sentences. Walk briskly during recovery, finish with energy in reserve, and stop if pain changes your stride.

  5. 5

    Week 5

    Build

    5/9

    Mon

    Easy run-walk

    4×(4 min work / 2 min recovery)

    RPE 3–4

    Tue

    Rest

    Wed

    Easy run-walk

    4×(4 min work / 2 min recovery)

    RPE 3–4

    Thu

    Rest

    Fri

    Rest

    Sat

    Easy run-walk

    4×(4 min work / 2 min recovery)

    RPE 3–4

    Sun

    Rest

    Workout execution notes

    Mon

    RPE 3–4
    Easy run-walk

    4×(4 min work / 2 min recovery)

    Warm-up5m×4Work4mRecovery2mCool-down5m

    Warm up easily for 5 minutes, complete 4×(4 min work / 2 min recovery), then cool down easily for 5 minutes. Keep every run segment at RPE 3–4/10 and able to speak in full sentences. Walk briskly during recovery, finish with energy in reserve, and stop if pain changes your stride.

    Wed

    RPE 3–4
    Easy run-walk

    4×(4 min work / 2 min recovery)

    Warm-up5m×4Work4mRecovery2mCool-down5m

    Warm up easily for 5 minutes, complete 4×(4 min work / 2 min recovery), then cool down easily for 5 minutes. Keep every run segment at RPE 3–4/10 and able to speak in full sentences. Walk briskly during recovery, finish with energy in reserve, and stop if pain changes your stride.

    Sat

    RPE 3–4
    Easy run-walk

    4×(4 min work / 2 min recovery)

    Warm-up5m×4Work4mRecovery2mCool-down5m

    Warm up easily for 5 minutes, complete 4×(4 min work / 2 min recovery), then cool down easily for 5 minutes. Keep every run segment at RPE 3–4/10 and able to speak in full sentences. Walk briskly during recovery, finish with energy in reserve, and stop if pain changes your stride.

  6. 6

    Week 6

    Build

    6/9

    Mon

    Easy run-walk

    4×(5 min work / 2 min recovery)

    RPE 3–4

    Tue

    Rest

    Wed

    Easy run-walk

    4×(5 min work / 2 min recovery)

    RPE 3–4

    Thu

    Rest

    Fri

    Rest

    Sat

    Easy run-walk

    4×(5 min work / 2 min recovery)

    RPE 3–4

    Sun

    Rest

    Workout execution notes

    Mon

    RPE 3–4
    Easy run-walk

    4×(5 min work / 2 min recovery)

    Warm-up5m×4Work5mRecovery2mCool-down5m

    Warm up easily for 5 minutes, complete 4×(5 min work / 2 min recovery), then cool down easily for 5 minutes. Keep every run segment at RPE 3–4/10 and able to speak in full sentences. Walk briskly during recovery, finish with energy in reserve, and stop if pain changes your stride.

    Wed

    RPE 3–4
    Easy run-walk

    4×(5 min work / 2 min recovery)

    Warm-up5m×4Work5mRecovery2mCool-down5m

    Warm up easily for 5 minutes, complete 4×(5 min work / 2 min recovery), then cool down easily for 5 minutes. Keep every run segment at RPE 3–4/10 and able to speak in full sentences. Walk briskly during recovery, finish with energy in reserve, and stop if pain changes your stride.

    Sat

    RPE 3–4
    Easy run-walk

    4×(5 min work / 2 min recovery)

    Warm-up5m×4Work5mRecovery2mCool-down5m

    Warm up easily for 5 minutes, complete 4×(5 min work / 2 min recovery), then cool down easily for 5 minutes. Keep every run segment at RPE 3–4/10 and able to speak in full sentences. Walk briskly during recovery, finish with energy in reserve, and stop if pain changes your stride.

  7. 7

    Week 7

    Build

    7/9

    Tue

    Rest

    Thu

    Rest

    Fri

    Rest

    Sun

    Rest

    Workout execution notes

    Mon

    RPE 3–4
    Conversational easy run

    15 min

    Warm-up5mWork15mCool-down5m

    Warm up easily for 5 minutes, complete 15 min, then cool down easily for 5 minutes. Stay near RPE 3–4/10 and keep breathing conversational. Slow down for heat, hills or accumulated fatigue, and do not make up missed training by stacking sessions.

    Wed

    RPE 3–4
    Conversational easy run

    20 min

    Warm-up5mWork20mCool-down5m

    Warm up easily for 5 minutes, complete 20 min, then cool down easily for 5 minutes. Stay near RPE 3–4/10 and keep breathing conversational. Slow down for heat, hills or accumulated fatigue, and do not make up missed training by stacking sessions.

    Sat

    RPE 3–4
    Conversational easy run

    25 min

    Warm-up5mWork25mCool-down5m

    Warm up easily for 5 minutes, complete 25 min, then cool down easily for 5 minutes. Stay near RPE 3–4/10 and keep breathing conversational. Slow down for heat, hills or accumulated fatigue, and do not make up missed training by stacking sessions.

  8. 8

    Week 8

    Peak

    8/9

    Tue

    Rest

    Thu

    Rest

    Fri

    Rest

    Sun

    Rest

    Workout execution notes

    Mon

    RPE 3–4
    Conversational easy run

    20 min

    Warm-up5mWork20mCool-down5m

    Warm up easily for 5 minutes, complete 20 min, then cool down easily for 5 minutes. Stay near RPE 3–4/10 and keep breathing conversational. Slow down for heat, hills or accumulated fatigue, and do not make up missed training by stacking sessions.

    Wed

    RPE 3–4
    Conversational easy run

    25 min

    Warm-up5mWork25mCool-down5m

    Warm up easily for 5 minutes, complete 25 min, then cool down easily for 5 minutes. Stay near RPE 3–4/10 and keep breathing conversational. Slow down for heat, hills or accumulated fatigue, and do not make up missed training by stacking sessions.

    Sat

    RPE 3–4
    Conversational easy run

    30 min

    Warm-up5mWork30mCool-down5m

    Warm up easily for 5 minutes, complete 30 min, then cool down easily for 5 minutes. Stay near RPE 3–4/10 and keep breathing conversational. Slow down for heat, hills or accumulated fatigue, and do not make up missed training by stacking sessions.

  9. 9

    Week 9

    Race week

    9/9

    Tue

    Rest

    Thu

    Rest

    Fri

    Rest

    Sun

    Rest

    Workout execution notes

    Mon

    RPE 3–4
    Conversational easy run

    15 min

    Warm-up5mWork15mCool-down5m

    Warm up easily for 5 minutes, complete 15 min, then cool down easily for 5 minutes. Stay near RPE 3–4/10 and keep breathing conversational. Slow down for heat, hills or accumulated fatigue, and do not make up missed training by stacking sessions.

    Wed

    RPE 3–4
    Conversational easy run

    15 min

    Warm-up5mWork15mCool-down5m

    Warm up easily for 5 minutes, complete 15 min, then cool down easily for 5 minutes. Stay near RPE 3–4/10 and keep breathing conversational. Slow down for heat, hills or accumulated fatigue, and do not make up missed training by stacking sessions.

    Sat

    RPE 3–4
    5K completion run

    5K

    Warm-up10mWork5kmCool-down10m

    Warm up easily for 10 minutes, complete 5K, then cool down easily for 10 minutes. Stay near RPE 3–4/10 and keep breathing conversational. Slow down for heat, hills or accumulated fatigue, and do not make up missed training by stacking sessions.

How AI Coach supports you after the plan starts

The official plan is your stable starting point. Once training begins, AI Coach uses completed work, load and recovery signals, and schedule changes to suggest adjustments for your approval.

  1. 1. Track plan versus reality

    AI Coach compares scheduled sessions with completed, missed or added training, including duration and intensity, so its guidance reflects what you actually did.

  2. 2. Assess load and recovery

    It combines recent workload, perceived effort and available recovery signals to explain whether to continue, ease back or prioritize recovery. It never changes the plan silently.

  3. 3. Propose adjustments for approval

    When fatigue, missed training or schedule changes disrupt the week, AI Coach can propose moving, reducing or replacing sessions, explain the trade-off, and apply changes only after you confirm.

How hard should each workout feel?

Easy and long runs
Conversational effort, usually RPE 2-4 out of 10. Slow down for heat, hills, fatigue, or soreness.
Tempo, intervals, and goal pace
Controlled quality, not an all-out test. Finish with repeatable form and stop the session if pain changes your stride.

How to adjust the schedule

  • Do not stack missed runs into the next day.
  • Repeat or reduce a week when fatigue or soreness does not settle.
  • Stop and seek qualified medical advice for pain, chest pain, dizziness, illness, or unusual symptoms.

Put the same free official plan on your calendar

Use a free Trainingload.ai account to choose your start date and training days, record what you complete, and make manual changes. Creating the official plan does not call AI or consume AI credits.

Add the free plan to my calendar

What happens when real life changes your Couch to 5K plan?

Suppose you planned three sessions, missed Wednesday, and rated Saturday much harder than expected. Plus/Pro AI Coach can compare the plan with what you actually completed, review recent load and recovery signals, and suggest repeating the week or moving the next workout. Nothing changes until you confirm.

Plan versus actual

Compare the workout you planned with the session you completed instead of judging a single pace number.

Load and recovery context

Use recent training load, recovery signals, missed work and feedback to explain why a change is suggested.

You stay in control

AI automatically generates a recommendation; your calendar updates only after you accept it.

Choose the right next step

Already running continuously for 20–30 minutes?

Use the four-days-per-week Finish 5K plan instead of starting with run-walk blocks.

See how the running AI Coach works

Understand how completed workouts, training load and confirmed changes fit together.

Use AI to adjust training load in your plan

Draft confirmable changes from completed runs and load, not a fixed calendar.

Manage training load in your plan

Check CTL, ATL, and TSB before adding volume or intensity.

Couch to 5K training plan FAQ

Common questions about plan length, weekly structure, AI coach review, and how to adjust when training changes.

Is this Couch to 5K plan really free?

Yes. The complete nine-week schedule is free to read and follow here. A Free account can also add the official plan to a personal calendar, record workouts, and make manual changes.

Do I need an account to follow the plan?

No. You only need an account if you want to save the plan to your calendar and track it in Trainingload.ai.

How long does Couch to 5K take?

This plan takes nine weeks, with three run-walk sessions per week. Repeat a week when the running segments are not yet controlled.

How many days a week will I run?

Three. Keep the days non-consecutive when possible so that each run-walk session has recovery around it.

Can I repeat a week if it feels too hard?

Yes. Repeat the week or add recovery instead of forcing the next progression. Pain, illness, or an altered gait calls for stopping and getting appropriate advice.

Is C25K the same as Couch to 5K?

C25K is a common abbreviation for Couch to 5K. Different programs may use different wording or timing, so follow one complete progression consistently rather than mixing weeks from several plans.

What should I do if I miss a workout?

Usually skip it or move it while preserving recovery. Do not squeeze two run-walk sessions into one day or cram every missed workout into the weekend.

Can AI Coach adjust the plan for me?

Plus and Pro can monitor completed training, load and recovery and automatically generate an adjustment suggestion. You review the reason and confirm it before the calendar changes. Free users can adjust the plan manually.

Is this a Couch to 5K AI plan?

The schedule itself is a complete free 9-week Couch to 5K plan. AI coaching is optional: Plus and Pro can suggest repeating a week or moving a session when completed runs and recovery say the next step is too hard. Nothing changes until you confirm.

Start the free plan today

Begin with Week 1 on this page, or add the same official plan to a free account so it is ready on your calendar.

Add to my calendar