Programme Couch to 5K gratuit sur 9 semaines

Programme Couch to 5K gratuit : 9 semaines de course-marche

Suivez ici le programme complet gratuitement, sans compte. Trois séances de course-marche par semaine vous mènent progressivement jusqu'à 5 km. Un compte Free permet d'ajouter le même plan officiel au calendrier et de l'ajuster manuellement ; Plus et Pro ajoutent le suivi continu de l'AI Coach.

Commencer la semaine 1Ajouter à mon calendrier
  • Programme complet gratuit
  • 9 semaines
  • 3 sorties par semaine
  • Aucune allure cible

À qui s'adresse ce programme Couch to 5K ?

Vous débutez la course ou ne pouvez pas encore courir facilement pendant 20 minutes sans interruption.

Vous voulez terminer un premier 5 km grâce à une progression course-marche, sans viser une allure.

Vous pouvez réserver trois jours d'entraînement non consécutifs par semaine pendant neuf semaines.

Vous n'avez pas de douleur, maladie ou blessure qui modifie votre foulée. Demandez un avis médical si commencer l'exercice vous semble incertain.

Utilisez le programme gratuit à votre façon

Le programme est complet, pas un aperçu destiné à forcer l'inscription. Commencez ici, enregistrez-le gratuitement si utile et passez à Plus ou Pro uniquement pour les ajustements AI continus.

Suivez-le ici gratuitement

Toutes les semaines et séances figurent ci-dessous. Aucun compte ni aucune app n'est nécessaire pour commencer.

  • Commencer par la semaine 1
  • Voir les neuf semaines

Ajoutez-le gratuitement au calendrier

Choisissez la date et les jours, enregistrez vos séances et déplacez ou modifiez vous-même le plan.

  • Mêmes séances officielles
  • Aucun appel IA ni crédit consommé

Laissez l'AI Coach réagir

Plus et Pro comparent le plan aux séances réalisées, à la charge et à la récupération pour proposer des ajustements expliqués.

  • Suivi continu
  • Modification après votre confirmation

La progression du Couch to 5K sur 9 semaines

Le programme part de courts intervalles course-marche, allonge progressivement la course et se termine par 5 km contrôlés. Ouvrez une semaine ou commencez par la première.

Semaines 1–3

Créer l'habitude

Trois courtes séances course-marche contrôlées chaque semaine.

Semaines 4–6

Courir plus longtemps

Allongez la course continue tout en conservant les jours de récupération.

Semaines 7–8

Préparer la course continue

Entraînez-vous à courir plus longtemps sans allure cible.

Semaine 9

Terminer 5 km

Couvrez la distance à effort contrôlé, avec une pause marche si nécessaire.

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

    Mer

    Easy run-walk

    6×(1 min work / 2 min recovery)

    RPE 3–4

    Jeu

    Rest

    Ven

    Rest

    Sam

    Easy run-walk

    6×(1 min work / 2 min recovery)

    RPE 3–4

    Dim

    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.

    Mer

    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.

    Sam

    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

    Mer

    Easy run-walk

    7×(1 min work / 2 min recovery)

    RPE 3–4

    Jeu

    Rest

    Ven

    Rest

    Sam

    Easy run-walk

    7×(1 min work / 2 min recovery)

    RPE 3–4

    Dim

    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.

    Mer

    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.

    Sam

    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

    Mer

    Easy run-walk

    6×(2 min work / 2 min recovery)

    RPE 3–4

    Jeu

    Rest

    Ven

    Rest

    Sam

    Easy run-walk

    6×(2 min work / 2 min recovery)

    RPE 3–4

    Dim

    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.

    Mer

    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.

    Sam

    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

    Mer

    Easy run-walk

    5×(3 min work / 2 min recovery)

    RPE 3–4

    Jeu

    Rest

    Ven

    Rest

    Sam

    Easy run-walk

    5×(3 min work / 2 min recovery)

    RPE 3–4

    Dim

    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.

    Mer

    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.

    Sam

    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

    Mer

    Easy run-walk

    4×(4 min work / 2 min recovery)

    RPE 3–4

    Jeu

    Rest

    Ven

    Rest

    Sam

    Easy run-walk

    4×(4 min work / 2 min recovery)

    RPE 3–4

    Dim

    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.

    Mer

    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.

    Sam

    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

    Mer

    Easy run-walk

    4×(5 min work / 2 min recovery)

    RPE 3–4

    Jeu

    Rest

    Ven

    Rest

    Sam

    Easy run-walk

    4×(5 min work / 2 min recovery)

    RPE 3–4

    Dim

    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.

    Mer

    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.

    Sam

    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

    Jeu

    Rest

    Ven

    Rest

    Dim

    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.

    Mer

    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.

    Sam

    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

    Jeu

    Rest

    Ven

    Rest

    Dim

    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.

    Mer

    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.

    Sam

    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

    Jeu

    Rest

    Ven

    Rest

    Dim

    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.

    Mer

    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.

    Sam

    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.

Ajoutez le même programme officiel gratuit à votre calendrier

Avec un compte Free, choisissez vos dates, enregistrez vos séances et ajustez-les manuellement. La création du plan n’appelle pas l’IA et ne consomme aucun crédit IA.

Ajouter le plan gratuit au calendrier

Que se passe-t-il lorsque la vie bouscule votre Couch to 5K ?

Si vous manquez la séance du mercredi et trouvez celle du samedi bien plus difficile que prévu, l'AI Coach Plus/Pro peut comparer le plan au réalisé, examiner la charge et la récupération, puis suggérer de répéter la semaine ou déplacer la prochaine séance. Rien ne change sans votre confirmation.

Plan et réalité

Compare la séance prévue à celle réalisée au lieu de juger un seul chiffre d'allure.

Charge et récupération

Intègre charge récente, récupération, séances manquées et ressenti pour expliquer la suggestion.

Vous gardez le contrôle

L'AI génère une recommandation ; le calendrier ne change qu'après votre accord.

Choisissez la bonne suite

Vous courez déjà 20 à 30 minutes ?

Utilisez le plan 5K sur quatre jours plutôt que de commencer par les intervalles course-marche.

Comment fonctionne l'AI Coach running

Découvrez comment séances, charge et changements confirmés s'articulent.

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 plan d'entraînement

Questions fréquentes sur la durée du plan, la structure hebdomadaire, la revue AI Coach et les ajustements quand l'entraînement change.

Ce programme Couch to 5K est-il vraiment gratuit ?

Oui. Les neuf semaines complètes sont gratuites. Un compte Free permet aussi de les sauvegarder, d'enregistrer les séances et de les modifier manuellement.

Ai-je besoin d'un compte ?

Non. Un compte est uniquement nécessaire pour sauvegarder le plan dans votre calendrier Trainingload.ai.

Combien de temps dure Couch to 5K ?

Ce programme dure neuf semaines, à raison de trois séances course-marche par semaine. Répétez une semaine si les portions courues restent difficiles.

Combien de jours dois-je courir ?

Trois jours par semaine, si possible non consécutifs pour préserver la récupération.

Puis-je répéter une semaine difficile ?

Oui. Répétez-la ou ajoutez de la récupération plutôt que de forcer la progression.

C25K et Couch to 5K sont-ils identiques ?

C25K est une abréviation courante de Couch to 5K. Les détails peuvent varier d'un programme à l'autre.

Que faire après une séance manquée ?

Sautez-la ou déplacez-la en protégeant la récupération. Ne cumulez pas plusieurs séances le même jour.

L'AI Coach peut-il ajuster le plan ?

Plus et Pro génèrent des ajustements à partir de vos séances, de la charge et de la récupération. Vous les confirmez avant tout changement ; Free reste manuel.

Commencez gratuitement aujourd'hui

Démarrez avec la semaine 1 sur cette page ou ajoutez gratuitement le même plan officiel à votre calendrier.

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