Kostenloser 9-Wochen-Couch-to-5K-Plan

Kostenloser Couch-to-5K-Trainingsplan: 9 Wochen Lauf-Geh-Training

Der vollständige Plan steht hier kostenlos und ohne Konto bereit. Drei Lauf-Geh-Einheiten pro Woche führen dich schrittweise zu 5 km. Mit einem Free-Konto legst du denselben offiziellen Plan in deinen Kalender und passt ihn manuell an; Plus und Pro ergänzen fortlaufende Vorschläge des AI Coach.

Mit Woche 1 startenZu meinem Kalender hinzufügen
  • Kompletter kostenloser Plan
  • 9 Wochen
  • 3 Läufe pro Woche
  • Kein Zieltempo

Für wen dieser Couch-to-5K-Plan geeignet ist

Du beginnst mit dem Laufen oder kannst noch keine 20 Minuten locker am Stück laufen.

Du möchtest deine ersten 5 km mit einem schrittweisen Lauf-Geh-Plan schaffen, nicht ein Zieltempo jagen.

Du kannst neun Wochen lang drei möglichst nicht aufeinanderfolgende Trainingstage einplanen.

Du hast aktuell keine Schmerzen, Erkrankung oder Verletzung, die deinen Laufstil verändert. Hole bei Unsicherheit medizinischen Rat ein.

Nutze den kostenlosen Plan so, wie es zu dir passt

Der Trainingsplan selbst ist vollständig und kein Registrierungsteaser. Starte auf dieser Seite, speichere ihn bei Bedarf kostenlos und upgrade nur für fortlaufende AI-Anpassungen.

Hier kostenlos trainieren

Alle Wochen und Einheiten stehen unten bereit. Konto und App sind für den Start nicht nötig.

  • Mit Woche 1 beginnen
  • Alle neun Wochen ansehen

Kostenlos im Kalender

Wähle Startdatum und Trainingstage, protokolliere Einheiten und verschiebe oder bearbeite sie selbst.

  • Dieselben offiziellen Einheiten
  • Kein KI-Aufruf und keine KI-Credits

AI Coach reagiert auf Veränderungen

Plus und Pro vergleichen Plan, absolvierte Einheiten, Belastung und Erholung und erstellen nachvollziehbare Anpassungsvorschläge.

  • Fortlaufende Prüfung
  • Änderung erst nach deiner Bestätigung

So entwickelt sich der 9-Wochen-Couch-to-5K-Plan

Kurze Lauf-Geh-Intervalle werden schrittweise länger und führen zu kontrollierten 5 km. Öffne eine beliebige Woche oder starte mit Woche 1.

Wochen 1–3

Routine aufbauen

Drei kurze, kontrollierte Lauf-Geh-Einheiten pro Woche.

Wochen 4–6

Länger laufen

Verlängere die Laufabschnitte und behalte Erholungstage bei.

Wochen 7–8

Dauerlauf vorbereiten

Übe längeres zusammenhängendes Laufen ohne Zieltempo.

Woche 9

5 km schaffen

Bewältige die Distanz kontrolliert und gehe kurz, wenn nötig.

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

    Mo

    Easy run-walk

    6×(1 min work / 2 min recovery)

    RPE 3–4

    Di

    Rest

    Mi

    Easy run-walk

    6×(1 min work / 2 min recovery)

    RPE 3–4

    Do

    Rest

    Fr

    Rest

    Sa

    Easy run-walk

    6×(1 min work / 2 min recovery)

    RPE 3–4

    So

    Rest

    Workout execution notes

    Mo

    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.

    Mi

    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.

    Sa

    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

    Mo

    Easy run-walk

    7×(1 min work / 2 min recovery)

    RPE 3–4

    Di

    Rest

    Mi

    Easy run-walk

    7×(1 min work / 2 min recovery)

    RPE 3–4

    Do

    Rest

    Fr

    Rest

    Sa

    Easy run-walk

    7×(1 min work / 2 min recovery)

    RPE 3–4

    So

    Rest

    Workout execution notes

    Mo

    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.

    Mi

    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.

    Sa

    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

    Mo

    Easy run-walk

    6×(2 min work / 2 min recovery)

    RPE 3–4

    Di

    Rest

    Mi

    Easy run-walk

    6×(2 min work / 2 min recovery)

    RPE 3–4

    Do

    Rest

    Fr

    Rest

    Sa

    Easy run-walk

    6×(2 min work / 2 min recovery)

    RPE 3–4

    So

    Rest

    Workout execution notes

    Mo

    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.

    Mi

    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.

    Sa

    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

    Mo

    Easy run-walk

    5×(3 min work / 2 min recovery)

    RPE 3–4

    Di

    Rest

    Mi

    Easy run-walk

    5×(3 min work / 2 min recovery)

    RPE 3–4

    Do

    Rest

    Fr

    Rest

    Sa

    Easy run-walk

    5×(3 min work / 2 min recovery)

    RPE 3–4

    So

    Rest

    Workout execution notes

    Mo

    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.

    Mi

    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.

    Sa

    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

    Mo

    Easy run-walk

    4×(4 min work / 2 min recovery)

    RPE 3–4

    Di

    Rest

    Mi

    Easy run-walk

    4×(4 min work / 2 min recovery)

    RPE 3–4

    Do

    Rest

    Fr

    Rest

    Sa

    Easy run-walk

    4×(4 min work / 2 min recovery)

    RPE 3–4

    So

    Rest

    Workout execution notes

    Mo

    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.

    Mi

    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.

    Sa

    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

    Mo

    Easy run-walk

    4×(5 min work / 2 min recovery)

    RPE 3–4

    Di

    Rest

    Mi

    Easy run-walk

    4×(5 min work / 2 min recovery)

    RPE 3–4

    Do

    Rest

    Fr

    Rest

    Sa

    Easy run-walk

    4×(5 min work / 2 min recovery)

    RPE 3–4

    So

    Rest

    Workout execution notes

    Mo

    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.

    Mi

    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.

    Sa

    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

    Di

    Rest

    Do

    Rest

    Fr

    Rest

    So

    Rest

    Workout execution notes

    Mo

    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.

    Mi

    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.

    Sa

    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

    Di

    Rest

    Do

    Rest

    Fr

    Rest

    So

    Rest

    Workout execution notes

    Mo

    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.

    Mi

    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.

    Sa

    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

    Di

    Rest

    Do

    Rest

    Fr

    Rest

    So

    Rest

    Workout execution notes

    Mo

    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.

    Mi

    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.

    Sa

    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.

Lege denselben kostenlosen offiziellen Plan in deinen Kalender

Wähle mit einem Free-Konto Startdatum und Trainingstage, protokolliere deine Einheiten und passe sie manuell an. Das Erstellen des Plans nutzt keine KI und keine KI-Credits.

Kostenlosen Plan zum Kalender hinzufügen

Was passiert, wenn der Alltag deinen Couch-to-5K-Plan verändert?

Angenommen, du verpasst die Mittwochseinheit und der Lauf am Samstag fühlt sich deutlich härter an als erwartet. Der Plus/Pro AI Coach kann Plan und tatsächliches Training, Belastung und Erholung vergleichen und vorschlagen, die Woche zu wiederholen oder die nächste Einheit zu verschieben. Geändert wird erst nach deiner Bestätigung.

Plan und Wirklichkeit

Vergleicht die geplante mit der absolvierten Einheit statt nur einen Tempowert zu beurteilen.

Belastung und Erholung

Bezieht jüngste Belastung, Erholung, ausgelassene Einheiten und Feedback in die Begründung ein.

Du entscheidest

Die AI erstellt einen Vorschlag; dein Kalender ändert sich erst nach deiner Zustimmung.

Wähle den passenden nächsten Schritt

Du läufst schon 20–30 Minuten am Stück?

Nutze dann den 5K-Finish-Plan mit vier Lauftagen statt der Lauf-Geh-Intervalle.

So funktioniert der AI-Laufcoach

Sieh, wie absolvierte Einheiten, Trainingsbelastung und bestätigte Änderungen zusammenspielen.

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 Trainingsplan FAQ

Häufige Fragen zu Planlänge, Wochenstruktur, AI Coach Review und Anpassungen, wenn Training anders läuft als geplant.

Ist dieser Couch-to-5K-Plan wirklich kostenlos?

Ja. Der komplette 9-Wochen-Plan ist kostenlos. Mit einem Free-Konto kannst du ihn außerdem speichern, protokollieren und manuell ändern.

Brauche ich ein Konto?

Nein. Ein Konto brauchst du nur, wenn du den Plan in Trainingload.ai speichern und verfolgen möchtest.

Wie lange dauert Couch to 5K?

Dieser Plan dauert neun Wochen und umfasst drei Lauf-Geh-Einheiten pro Woche. Wiederhole eine Woche, wenn die Laufabschnitte noch nicht kontrolliert sind.

Wie oft laufe ich pro Woche?

Dreimal. Verteile die Einheiten möglichst auf nicht aufeinanderfolgende Tage.

Kann ich eine schwierige Woche wiederholen?

Ja. Wiederhole sie oder plane mehr Erholung ein, statt die Steigerung zu erzwingen.

Ist C25K dasselbe wie Couch to 5K?

C25K ist eine gängige Abkürzung für Couch to 5K. Die Details einzelner Programme können sich unterscheiden.

Was mache ich nach einer verpassten Einheit?

Lass sie aus oder verschiebe sie so, dass die Erholung erhalten bleibt. Hole nicht mehrere Einheiten an einem Tag nach.

Kann der AI Coach meinen Plan anpassen?

Plus und Pro erstellen anhand von Training, Belastung und Erholung Anpassungsvorschläge. Du bestätigst sie vor jeder Kalenderänderung; Free-Nutzer passen manuell an.

Starte den kostenlosen Plan heute

Beginne direkt mit Woche 1 oder lege denselben offiziellen Plan kostenlos in deinem Trainingskalender ab.

Zum Kalender hinzufügen