Piano Couch to 5K gratis di 9 settimane

Piano Couch to 5K gratis: 9 settimane complete di corsa e cammino

Segui qui il piano completo gratuitamente e senza account. Tre sessioni corsa-cammino alla settimana ti portano gradualmente a 5 km. Un account Free aggiunge lo stesso piano ufficiale al calendario e consente modifiche manuali; Plus e Pro includono l'intervento continuo dell'AI Coach.

Inizia dalla settimana 1Aggiungi al mio calendario
  • Piano completo gratis
  • 9 settimane
  • 3 corse a settimana
  • Nessun ritmo obiettivo

A chi è rivolto questo piano Couch to 5K

Hai appena iniziato a correre o non riesci ancora a correre comodamente per 20 minuti consecutivi.

Vuoi completare i tuoi primi 5 km con una progressione corsa-cammino, senza inseguire un ritmo obiettivo.

Puoi riservare tre giorni di allenamento non consecutivi a settimana per nove settimane.

Non hai dolore, malattie o infortuni che cambiano il modo in cui corri. Chiedi un parere medico se non sei sicuro di poter iniziare.

Usa il piano gratuito nel modo più adatto a te

Il programma è completo, non un'anteprima pensata per obbligarti a registrarti. Inizia qui, salvalo gratuitamente se utile e passa a Plus o Pro solo se vuoi regolazioni AI continue.

Seguilo qui gratis

Tutte le settimane e le sessioni sono disponibili qui sotto. Non servono account o app per iniziare.

  • Inizia dalla settimana 1
  • Vedi tutte le nove settimane

Aggiungilo gratis al calendario

Scegli data iniziale e giorni, registra le sessioni e sposta o modifica il piano manualmente.

  • Stessi allenamenti ufficiali
  • Nessuna chiamata AI o consumo di crediti

Lascia reagire l'AI Coach

Plus e Pro confrontano piano, allenamenti reali, carico e recupero per generare regolazioni spiegate.

  • Monitoraggio continuo
  • Modifiche solo dopo la conferma

Come avanza il piano Couch to 5K di 9 settimane

Si parte con brevi intervalli corsa-cammino, si allungano gradualmente i tratti di corsa e si termina con 5 km controllati. Apri una settimana o inizia dalla prima.

Settimane 1–3

Crea l'abitudine

Tre brevi sessioni corsa-cammino controllate ogni settimana.

Settimane 4–6

Corri più a lungo

Allunga la corsa continua mantenendo i giorni di recupero.

Settimane 7–8

Preparati alla corsa continua

Esercitati su corse più lunghe senza un ritmo obiettivo.

Settimana 9

Completa 5 km

Copri la distanza a sforzo controllato, camminando brevemente se necessario.

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

    Gio

    Rest

    Ven

    Rest

    Sab

    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.

    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.

    Sab

    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

    Gio

    Rest

    Ven

    Rest

    Sab

    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.

    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.

    Sab

    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

    Gio

    Rest

    Ven

    Rest

    Sab

    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.

    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.

    Sab

    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

    Gio

    Rest

    Ven

    Rest

    Sab

    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.

    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.

    Sab

    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

    Gio

    Rest

    Ven

    Rest

    Sab

    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.

    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.

    Sab

    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

    Gio

    Rest

    Ven

    Rest

    Sab

    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.

    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.

    Sab

    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

    Gio

    Rest

    Ven

    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.

    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.

    Sab

    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

    Gio

    Rest

    Ven

    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.

    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.

    Sab

    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

    Gio

    Rest

    Ven

    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.

    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.

    Sab

    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.

Metti lo stesso piano ufficiale gratuito nel calendario

Con un account Free scegli date e giorni, registra gli allenamenti e apporta modifiche manuali. Creare il piano non chiama l’AI e non consuma crediti AI.

Aggiungi il piano gratis al calendario

Cosa succede quando la vita cambia il tuo Couch to 5K?

Se salti la sessione del mercoledì e quella del sabato risulta molto più dura del previsto, l'AI Coach Plus/Pro può confrontare piano e realtà, controllare carico e recupero e suggerire di ripetere la settimana o spostare la sessione successiva. Nulla cambia finché non confermi.

Piano e realtà

Confronta la sessione pianificata con quella completata invece di giudicare un solo dato di ritmo.

Carico e recupero

Usa carico recente, recupero, sessioni saltate e feedback per spiegare la regolazione.

Decidi tu

L'AI genera il suggerimento; il calendario cambia solo dopo la tua conferma.

Scegli il passo successivo

Corri già per 20–30 minuti consecutivi?

Usa il piano 5K su quattro giorni invece di partire dagli intervalli corsa-cammino.

Come funziona l'AI Coach per la corsa

Scopri come allenamenti completati, carico e modifiche confermate lavorano insieme.

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 piano di allenamento

Domande comuni su durata, struttura settimanale, revisione AI Coach e aggiustamenti quando l'allenamento cambia.

Questo piano Couch to 5K è davvero gratuito?

Sì. Tutte le nove settimane sono gratuite. Un account Free permette anche di salvarle, registrare gli allenamenti e modificarle manualmente.

Serve un account?

No. Serve solo per salvare il piano nel calendario e seguirlo in Trainingload.ai.

Quanto dura Couch to 5K?

Questo piano dura nove settimane con tre sessioni corsa-cammino a settimana. Puoi ripetere una settimana se i tratti di corsa non sono ancora controllati.

Quanti giorni corro a settimana?

Tre, preferibilmente non consecutivi per proteggere il recupero.

Posso ripetere una settimana difficile?

Sì. Ripetila o aggiungi recupero invece di forzare la progressione successiva.

C25K e Couch to 5K sono la stessa cosa?

C25K è un'abbreviazione comune di Couch to 5K. I dettagli possono variare tra i programmi.

Cosa faccio se salto un allenamento?

Saltalo o spostalo senza compromettere il recupero. Non accumulare più sessioni nello stesso giorno.

L'AI Coach può modificare il piano?

Plus e Pro generano regolazioni usando allenamenti, carico e recupero. Le confermi prima di cambiare il calendario; Free consente modifiche manuali.

Inizia oggi il piano gratuito

Parti dalla settimana 1 su questa pagina o salva gratuitamente lo stesso piano ufficiale nel tuo calendario.

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