Plan Couch to 5K gratis de 9 semanas

Plan Couch to 5K gratis: 9 semanas completas para correr y caminar

Puedes seguir el plan completo aquí gratis y sin crear una cuenta. Tres sesiones semanales de correr y caminar te llevan progresivamente hasta 5 km. Una cuenta Free permite añadir el plan oficial al calendario y ajustarlo manualmente; Plus y Pro incorporan la intervención continua del AI Coach.

Empezar la semana 1Añadir a mi calendario
  • Plan completo gratis
  • 9 semanas
  • 3 carreras por semana
  • Sin ritmo objetivo

Para quién es este plan Couch to 5K

Estás empezando a correr o todavía no puedes correr 20 minutos seguidos con comodidad.

Quieres completar tus primeros 5 km con una progresión de correr y caminar, sin perseguir un ritmo objetivo.

Puedes reservar tres días de entrenamiento no consecutivos por semana durante nueve semanas.

No tienes dolor, enfermedad o lesión que altere tu forma de correr. Consulta a un profesional si no sabes si debes empezar a entrenar.

Usa el plan gratuito como mejor te convenga

El programa está completo y no es un avance para obligarte a registrarte. Empieza aquí, guárdalo gratis si te resulta útil y mejora solo si valoras los ajustes continuos de la AI.

Síguelo aquí gratis

Todas las semanas y sesiones aparecen abajo. No necesitas cuenta ni app para empezar.

  • Empezar por la semana 1
  • Ver las nueve semanas

Añádelo gratis al calendario

Elige fecha de inicio y días, registra lo que completas y mueve o edita el plan manualmente.

  • Mismas sesiones oficiales
  • Sin llamadas a la IA ni consumo de créditos

Deja que el AI Coach responda

Plus y Pro comparan el plan con el entrenamiento real, la carga y la recuperación para generar ajustes explicados.

  • Supervisión continua
  • Cambios solo con tu confirmación

Cómo progresa el plan Couch to 5K de 9 semanas

Empieza con intervalos cortos, alarga progresivamente la carrera y termina con 5 km controlados. Abre cualquier semana o empieza por la primera.

Semanas 1–3

Crear el hábito

Tres sesiones cortas y controladas de correr y caminar cada semana.

Semanas 4–6

Correr durante más tiempo

Alarga los tramos de carrera y conserva los días de recuperación.

Semanas 7–8

Preparar la carrera continua

Practica carreras más largas sin añadir un ritmo objetivo.

Semana 9

Completar 5 km

Termina la distancia con esfuerzo controlado y camina si lo necesitas.

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

    Lun

    Easy run-walk

    6×(1 min work / 2 min recovery)

    RPE 3–4

    Mar

    Rest

    Mié

    Easy run-walk

    6×(1 min work / 2 min recovery)

    RPE 3–4

    Jue

    Rest

    Vie

    Rest

    Sáb

    Easy run-walk

    6×(1 min work / 2 min recovery)

    RPE 3–4

    Dom

    Rest

    Workout execution notes

    Lun

    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.

    Mié

    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.

    Sáb

    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

    Lun

    Easy run-walk

    7×(1 min work / 2 min recovery)

    RPE 3–4

    Mar

    Rest

    Mié

    Easy run-walk

    7×(1 min work / 2 min recovery)

    RPE 3–4

    Jue

    Rest

    Vie

    Rest

    Sáb

    Easy run-walk

    7×(1 min work / 2 min recovery)

    RPE 3–4

    Dom

    Rest

    Workout execution notes

    Lun

    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.

    Mié

    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.

    Sáb

    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

    Lun

    Easy run-walk

    6×(2 min work / 2 min recovery)

    RPE 3–4

    Mar

    Rest

    Mié

    Easy run-walk

    6×(2 min work / 2 min recovery)

    RPE 3–4

    Jue

    Rest

    Vie

    Rest

    Sáb

    Easy run-walk

    6×(2 min work / 2 min recovery)

    RPE 3–4

    Dom

    Rest

    Workout execution notes

    Lun

    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.

    Mié

    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.

    Sáb

    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

    Lun

    Easy run-walk

    5×(3 min work / 2 min recovery)

    RPE 3–4

    Mar

    Rest

    Mié

    Easy run-walk

    5×(3 min work / 2 min recovery)

    RPE 3–4

    Jue

    Rest

    Vie

    Rest

    Sáb

    Easy run-walk

    5×(3 min work / 2 min recovery)

    RPE 3–4

    Dom

    Rest

    Workout execution notes

    Lun

    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.

    Mié

    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.

    Sáb

    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

    Lun

    Easy run-walk

    4×(4 min work / 2 min recovery)

    RPE 3–4

    Mar

    Rest

    Mié

    Easy run-walk

    4×(4 min work / 2 min recovery)

    RPE 3–4

    Jue

    Rest

    Vie

    Rest

    Sáb

    Easy run-walk

    4×(4 min work / 2 min recovery)

    RPE 3–4

    Dom

    Rest

    Workout execution notes

    Lun

    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.

    Mié

    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.

    Sáb

    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

    Lun

    Easy run-walk

    4×(5 min work / 2 min recovery)

    RPE 3–4

    Mar

    Rest

    Mié

    Easy run-walk

    4×(5 min work / 2 min recovery)

    RPE 3–4

    Jue

    Rest

    Vie

    Rest

    Sáb

    Easy run-walk

    4×(5 min work / 2 min recovery)

    RPE 3–4

    Dom

    Rest

    Workout execution notes

    Lun

    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.

    Mié

    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.

    Sáb

    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

    Mar

    Rest

    Jue

    Rest

    Vie

    Rest

    Dom

    Rest

    Workout execution notes

    Lun

    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.

    Mié

    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.

    Sáb

    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

    Mar

    Rest

    Jue

    Rest

    Vie

    Rest

    Dom

    Rest

    Workout execution notes

    Lun

    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.

    Mié

    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.

    Sáb

    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

    Mar

    Rest

    Jue

    Rest

    Vie

    Rest

    Dom

    Rest

    Workout execution notes

    Lun

    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.

    Mié

    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.

    Sáb

    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.

Pon el mismo plan oficial gratuito en tu calendario

Con una cuenta Free puedes elegir la fecha y los días, registrar sesiones y hacer cambios manuales. Crear el plan no llama a la IA ni consume créditos de IA.

Añadir el plan gratis a mi calendario

¿Qué ocurre cuando la vida cambia tu plan Couch to 5K?

Si pierdes la sesión del miércoles y la del sábado se siente mucho más dura de lo previsto, el AI Coach de Plus/Pro puede comparar plan y realidad, revisar carga y recuperación y sugerir repetir la semana o mover la siguiente sesión. Nada cambia hasta que lo confirmas.

Plan frente a realidad

Compara la sesión prevista con la completada, en lugar de juzgar un único dato de ritmo.

Carga y recuperación

Incluye carga reciente, recuperación, sesiones perdidas y comentarios para explicar el ajuste.

Tú mantienes el control

La AI genera la sugerencia; el calendario solo cambia después de que la aceptes.

Elige tu siguiente paso

¿Ya corres 20–30 minutos seguidos?

Usa el plan para terminar 5K con cuatro días de carrera en lugar de empezar con intervalos.

Cómo funciona el entrenador de running con AI

Descubre cómo se conectan entrenamientos, carga y cambios confirmados.

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 FAQ del plan de entrenamiento

Preguntas frecuentes sobre duración, estructura semanal, revisión de AI Coach y ajustes cuando el entrenamiento cambia.

¿Este plan Couch to 5K es realmente gratis?

Sí. Las nueve semanas completas son gratuitas. Una cuenta Free también permite guardarlas, registrar entrenamientos y hacer cambios manuales.

¿Necesito una cuenta?

No. Solo necesitas una cuenta para guardar el plan en tu calendario y seguirlo en Trainingload.ai.

¿Cuánto dura Couch to 5K?

Este plan dura nueve semanas, con tres sesiones de correr y caminar por semana. Puedes repetir una semana si aún no controlas los tramos de carrera.

¿Cuántos días corro por semana?

Tres, preferiblemente no consecutivos para proteger la recuperación.

¿Puedo repetir una semana difícil?

Sí. Repite la semana o añade recuperación en lugar de forzar la siguiente progresión.

¿C25K y Couch to 5K son lo mismo?

C25K es una abreviatura habitual de Couch to 5K. Los detalles pueden variar entre programas.

¿Qué hago si pierdo un entrenamiento?

Sáltalo o muévelo sin perjudicar la recuperación. No acumules varias sesiones en un día.

¿Puede el AI Coach ajustar el plan?

Plus y Pro generan ajustes usando tu entrenamiento, carga y recuperación. Tú los confirmas antes de cambiar el calendario; Free permite ajustes manuales.

Empieza hoy el plan gratuito

Comienza con la semana 1 en esta página o guarda gratis el mismo plan oficial en tu calendario.

Añadir a mi calendario