무료 9주 Couch to 5K 계획

무료 Couch to 5K 훈련 계획: 9주 달리기·걷기 프로그램

전체 계획을 계정 없이 이 페이지에서 무료로 따라 할 수 있습니다. 주 3회 달리기·걷기로 5km까지 단계적으로 나아갑니다. Free 계정은 같은 공식 계획을 캘린더에 추가하고 직접 수정할 수 있으며 Plus/Pro에는 실제 훈련에 대응하는 지속적인 AI Coach 제안이 포함됩니다.

1주차 시작하기내 캘린더에 추가
  • 전체 계획 무료
  • 9주
  • 주 3회
  • 목표 페이스 없음

이 Couch to 5K 계획이 적합한 사람

러닝을 처음 시작하거나 아직 20분을 편하게 연속으로 달리기 어려운 사람.

목표 페이스보다 점진적인 달리기·걷기로 첫 5km 완주를 원하는 사람.

9주 동안 매주 서로 붙지 않은 훈련일 3일을 확보할 수 있는 사람.

달리기 자세를 바꾸는 통증, 질병 또는 부상이 없는 사람. 운동 시작이 불확실하다면 적절한 의료 조언을 받으세요.

나에게 맞는 방식으로 무료 계획 사용하기

이 일정은 가입을 유도하는 미리보기가 아니라 완전한 계획입니다. 여기서 시작하고 필요하면 무료로 캘린더에 저장하며 지속적인 AI 조정이 필요할 때만 업그레이드하세요.

여기서 무료로 따라 하기

모든 주차와 훈련이 아래에 공개됩니다. 시작할 때 계정이나 앱이 필요하지 않습니다.

  • 1주차 시작
  • 전체 9주 보기

무료로 캘린더에 추가

시작일과 훈련일을 정하고 완료를 기록하며 직접 이동하거나 수정할 수 있습니다.

  • 동일한 공식 훈련
  • AI 호출 및 크레딧 소모 없음

변화에는 AI Coach로 대응

Plus/Pro는 계획과 실제 훈련, 부하, 회복을 비교해 이유가 있는 조정안을 생성합니다.

  • 지속적인 자동 확인
  • 확인 후에만 변경

9주 Couch to 5K 계획의 진행 방식

짧은 달리기·걷기 구간에서 시작해 달리는 시간을 늘리고 마지막에는 5km를 통제된 강도로 완주합니다. 원하는 주차를 열거나 1주차부터 시작하세요.

1–3주

습관 만들기

매주 세 번 짧고 통제된 달리기·걷기를 진행합니다.

4–6주

더 오래 달리기

회복일을 지키면서 연속 달리기 시간을 늘립니다.

7–8주

연속 달리기 준비

목표 페이스 없이 더 긴 지속주를 연습합니다.

9주

5km 완주

필요하면 걷기를 섞어 통제된 강도로 거리를 마칩니다.

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

    월

    Easy run-walk

    6×(1 min work / 2 min recovery)

    RPE 3–4

    화

    Rest

    수

    Easy run-walk

    6×(1 min work / 2 min recovery)

    RPE 3–4

    목

    Rest

    금

    Rest

    토

    Easy run-walk

    6×(1 min work / 2 min recovery)

    RPE 3–4

    일

    Rest

    Workout execution notes

    월

    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.

    수

    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.

    토

    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

    월

    Easy run-walk

    7×(1 min work / 2 min recovery)

    RPE 3–4

    화

    Rest

    수

    Easy run-walk

    7×(1 min work / 2 min recovery)

    RPE 3–4

    목

    Rest

    금

    Rest

    토

    Easy run-walk

    7×(1 min work / 2 min recovery)

    RPE 3–4

    일

    Rest

    Workout execution notes

    월

    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.

    수

    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.

    토

    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

    월

    Easy run-walk

    6×(2 min work / 2 min recovery)

    RPE 3–4

    화

    Rest

    수

    Easy run-walk

    6×(2 min work / 2 min recovery)

    RPE 3–4

    목

    Rest

    금

    Rest

    토

    Easy run-walk

    6×(2 min work / 2 min recovery)

    RPE 3–4

    일

    Rest

    Workout execution notes

    월

    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.

    수

    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.

    토

    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

    월

    Easy run-walk

    5×(3 min work / 2 min recovery)

    RPE 3–4

    화

    Rest

    수

    Easy run-walk

    5×(3 min work / 2 min recovery)

    RPE 3–4

    목

    Rest

    금

    Rest

    토

    Easy run-walk

    5×(3 min work / 2 min recovery)

    RPE 3–4

    일

    Rest

    Workout execution notes

    월

    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.

    수

    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.

    토

    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

    월

    Easy run-walk

    4×(4 min work / 2 min recovery)

    RPE 3–4

    화

    Rest

    수

    Easy run-walk

    4×(4 min work / 2 min recovery)

    RPE 3–4

    목

    Rest

    금

    Rest

    토

    Easy run-walk

    4×(4 min work / 2 min recovery)

    RPE 3–4

    일

    Rest

    Workout execution notes

    월

    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.

    수

    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.

    토

    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

    월

    Easy run-walk

    4×(5 min work / 2 min recovery)

    RPE 3–4

    화

    Rest

    수

    Easy run-walk

    4×(5 min work / 2 min recovery)

    RPE 3–4

    목

    Rest

    금

    Rest

    토

    Easy run-walk

    4×(5 min work / 2 min recovery)

    RPE 3–4

    일

    Rest

    Workout execution notes

    월

    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.

    수

    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.

    토

    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

    화

    Rest

    목

    Rest

    금

    Rest

    일

    Rest

    Workout execution notes

    월

    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.

    수

    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.

    토

    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

    화

    Rest

    목

    Rest

    금

    Rest

    일

    Rest

    Workout execution notes

    월

    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.

    수

    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.

    토

    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

    화

    Rest

    목

    Rest

    금

    Rest

    일

    Rest

    Workout execution notes

    월

    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.

    수

    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.

    토

    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.

같은 무료 공식 계획을 캘린더에 넣으세요

Free 계정으로 시작일과 훈련일을 정하고 완료를 기록하며 직접 수정할 수 있습니다. 공식 계획 생성은 AI를 호출하거나 AI 크레딧을 소모하지 않습니다.

무료 계획을 캘린더에 추가

일상 때문에 Couch to 5K 계획이 달라지면 어떻게 하나요?

수요일 훈련을 놓치고 토요일 훈련이 예상보다 훨씬 힘들었다고 가정해 보세요. Plus/Pro AI Coach는 계획과 실제 기록, 최근 부하와 회복을 비교해 같은 주를 반복하거나 다음 훈련을 옮길 것을 제안할 수 있습니다. 확인 전에는 캘린더가 바뀌지 않습니다.

계획과 실제

하나의 페이스 수치가 아니라 예정된 훈련과 실제 완료 내용을 비교합니다.

부하와 회복

최근 부하, 회복, 누락 훈련, 피드백을 사용해 조정 이유를 설명합니다.

결정권은 사용자에게

AI가 제안을 생성하고 사용자가 수락한 뒤에만 캘린더가 변경됩니다.

나에게 맞는 다음 단계 선택

이미 20–30분 연속으로 달리나요?

달리기·걷기 대신 주 4회 5K 완주 계획을 사용하세요.

러닝 AI Coach 작동 방식

완료 훈련, 훈련 부하, 확인된 변경이 연결되는 방식을 확인하세요.

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 훈련 계획 FAQ

계획 기간, 주간 구조, AI 코치 리뷰, 훈련이 달라졌을 때 조정하는 방법에 대한 자주 묻는 질문입니다.

이 Couch to 5K 계획은 정말 무료인가요?

네. 전체 9주 일정을 무료로 확인하고 따라 할 수 있습니다. Free 계정은 캘린더 저장, 기록, 직접 수정도 지원합니다.

계정이 필요한가요?

아니요. Trainingload.ai 캘린더에 저장하고 추적할 때만 필요합니다.

Couch to 5K는 얼마나 걸리나요?

이 계획은 9주이며 주 3회 달리기·걷기로 구성됩니다. 달리기 구간이 아직 어렵다면 같은 주를 반복하세요.

일주일에 며칠 달리나요?

3일입니다. 회복을 위해 가능하면 연속되지 않게 배치하세요.

힘든 주를 반복해도 되나요?

네. 다음 단계로 무리하게 넘어가기보다 해당 주를 반복하거나 회복을 추가하세요.

C25K와 Couch to 5K는 같은가요?

C25K는 Couch to 5K의 일반적인 약자이며 세부 내용은 프로그램마다 다를 수 있습니다.

훈련을 놓치면 어떻게 하나요?

건너뛰거나 회복을 지킬 수 있는 날로 옮기세요. 하루에 여러 훈련을 몰아서 하지 마세요.

AI Coach가 계획을 조정할 수 있나요?

Plus/Pro는 실제 훈련, 부하, 회복으로 조정안을 생성합니다. 사용자가 확인한 뒤 캘린더가 바뀌며 Free에서는 직접 조정합니다.

오늘 무료 계획을 시작하세요

이 페이지의 1주차부터 시작하거나 같은 공식 계획을 Free 계정 캘린더에 추가하세요.

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