Plano Couch to 5K grátis de 9 semanas

Plano Couch to 5K grátis: 9 semanas completas de corrida e caminhada

Siga o plano completo aqui de graça e sem conta. Três treinos de corrida e caminhada por semana levam você gradualmente aos 5 km. Uma conta Free adiciona o mesmo plano oficial ao calendário e permite ajustes manuais; Plus e Pro incluem a intervenção contínua do AI Coach.

Começar pela semana 1Adicionar ao meu calendário
  • Plano completo grátis
  • 9 semanas
  • 3 corridas por semana
  • Sem ritmo-alvo

Para quem é este plano Couch to 5K

Você está começando a correr ou ainda não consegue correr confortavelmente por 20 minutos seguidos.

Você quer completar os primeiros 5 km com uma progressão de corrida e caminhada, sem perseguir um ritmo-alvo.

Você consegue reservar três dias de treino não consecutivos por semana durante nove semanas.

Você não tem dor, doença ou lesão que altere sua passada. Procure orientação médica se não tiver certeza sobre começar a se exercitar.

Use o plano gratuito do jeito que funciona para você

O programa está completo e não é uma prévia para forçar cadastro. Comece aqui, salve de graça quando for útil e faça upgrade apenas se quiser ajustes contínuos de AI.

Siga aqui de graça

Todas as semanas e sessões estão disponíveis abaixo. Você não precisa de conta nem app para começar.

  • Começar pela semana 1
  • Ver as nove semanas

Adicione grátis ao calendário

Escolha data inicial e dias, registre os treinos e mova ou edite o plano manualmente.

  • Mesmos treinos oficiais
  • Sem chamada de IA ou consumo de créditos

Deixe o AI Coach reagir

Plus e Pro comparam plano, treino realizado, carga e recuperação para gerar ajustes explicados.

  • Monitoramento contínuo
  • Mudanças só após sua confirmação

Como o plano Couch to 5K progride em 9 semanas

O plano começa com intervalos curtos, aumenta gradualmente a corrida e termina com 5 km controlados. Abra qualquer semana ou comece pela primeira.

Semanas 1–3

Criar o hábito

Três treinos curtos e controlados de corrida e caminhada por semana.

Semanas 4–6

Correr por mais tempo

Aumente a corrida contínua mantendo os dias de recuperação.

Semanas 7–8

Preparar a corrida contínua

Pratique corridas mais longas sem adicionar ritmo-alvo.

Semana 9

Completar 5 km

Conclua a distância com esforço controlado e caminhe brevemente se precisar.

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

    Seg

    Easy run-walk

    6×(1 min work / 2 min recovery)

    RPE 3–4

    Ter

    Rest

    Qua

    Easy run-walk

    6×(1 min work / 2 min recovery)

    RPE 3–4

    Qui

    Rest

    Sex

    Rest

    Sáb

    Easy run-walk

    6×(1 min work / 2 min recovery)

    RPE 3–4

    Dom

    Rest

    Workout execution notes

    Seg

    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.

    Qua

    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

    Seg

    Easy run-walk

    7×(1 min work / 2 min recovery)

    RPE 3–4

    Ter

    Rest

    Qua

    Easy run-walk

    7×(1 min work / 2 min recovery)

    RPE 3–4

    Qui

    Rest

    Sex

    Rest

    Sáb

    Easy run-walk

    7×(1 min work / 2 min recovery)

    RPE 3–4

    Dom

    Rest

    Workout execution notes

    Seg

    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.

    Qua

    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

    Seg

    Easy run-walk

    6×(2 min work / 2 min recovery)

    RPE 3–4

    Ter

    Rest

    Qua

    Easy run-walk

    6×(2 min work / 2 min recovery)

    RPE 3–4

    Qui

    Rest

    Sex

    Rest

    Sáb

    Easy run-walk

    6×(2 min work / 2 min recovery)

    RPE 3–4

    Dom

    Rest

    Workout execution notes

    Seg

    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.

    Qua

    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

    Seg

    Easy run-walk

    5×(3 min work / 2 min recovery)

    RPE 3–4

    Ter

    Rest

    Qua

    Easy run-walk

    5×(3 min work / 2 min recovery)

    RPE 3–4

    Qui

    Rest

    Sex

    Rest

    Sáb

    Easy run-walk

    5×(3 min work / 2 min recovery)

    RPE 3–4

    Dom

    Rest

    Workout execution notes

    Seg

    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.

    Qua

    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

    Seg

    Easy run-walk

    4×(4 min work / 2 min recovery)

    RPE 3–4

    Ter

    Rest

    Qua

    Easy run-walk

    4×(4 min work / 2 min recovery)

    RPE 3–4

    Qui

    Rest

    Sex

    Rest

    Sáb

    Easy run-walk

    4×(4 min work / 2 min recovery)

    RPE 3–4

    Dom

    Rest

    Workout execution notes

    Seg

    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.

    Qua

    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

    Seg

    Easy run-walk

    4×(5 min work / 2 min recovery)

    RPE 3–4

    Ter

    Rest

    Qua

    Easy run-walk

    4×(5 min work / 2 min recovery)

    RPE 3–4

    Qui

    Rest

    Sex

    Rest

    Sáb

    Easy run-walk

    4×(5 min work / 2 min recovery)

    RPE 3–4

    Dom

    Rest

    Workout execution notes

    Seg

    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.

    Qua

    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

    Ter

    Rest

    Qui

    Rest

    Sex

    Rest

    Dom

    Rest

    Workout execution notes

    Seg

    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.

    Qua

    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

    Ter

    Rest

    Qui

    Rest

    Sex

    Rest

    Dom

    Rest

    Workout execution notes

    Seg

    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.

    Qua

    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

    Ter

    Rest

    Qui

    Rest

    Sex

    Rest

    Dom

    Rest

    Workout execution notes

    Seg

    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.

    Qua

    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.

Coloque o mesmo plano oficial gratuito no calendário

Com uma conta Free, escolha datas e dias, registre treinos e faça alterações manuais. Criar o plano não chama a IA nem consome créditos de IA.

Adicionar o plano grátis ao calendário

O que acontece quando a rotina muda seu Couch to 5K?

Se você perde o treino de quarta-feira e o de sábado parece muito mais difícil que o esperado, o AI Coach Plus/Pro pode comparar plano e realidade, revisar carga e recuperação e sugerir repetir a semana ou mover o próximo treino. Nada muda até você confirmar.

Plano e realidade

Compara o treino planejado com o realizado em vez de julgar um único número de ritmo.

Carga e recuperação

Usa carga recente, recuperação, treinos perdidos e feedback para explicar o ajuste.

Você mantém o controle

A AI gera a sugestão; o calendário só muda depois que você aceita.

Escolha o próximo passo certo

Já corre por 20–30 minutos seguidos?

Use o plano de conclusão de 5K com quatro dias de corrida em vez de começar pelos intervalos.

Como funciona o AI Coach de corrida

Veja como treinos concluídos, carga e mudanças confirmadas trabalham juntos.

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 do plano de treino

Perguntas comuns sobre duração, estrutura semanal, revisão do AI Coach e ajustes quando o treino muda.

Este plano Couch to 5K é realmente gratuito?

Sim. As nove semanas completas são gratuitas. Uma conta Free também permite salvar, registrar treinos e fazer alterações manuais.

Preciso de uma conta?

Não. Ela só é necessária para salvar o plano no calendário e acompanhar no Trainingload.ai.

Quanto tempo dura o Couch to 5K?

Este plano dura nove semanas, com três treinos de corrida e caminhada por semana. Repita uma semana se os trechos de corrida ainda não estiverem controlados.

Quantos dias corro por semana?

Três, de preferência não consecutivos para preservar a recuperação.

Posso repetir uma semana difícil?

Sim. Repita ou acrescente recuperação em vez de forçar a progressão seguinte.

C25K e Couch to 5K são a mesma coisa?

C25K é uma abreviação comum de Couch to 5K. Os detalhes podem variar entre programas.

O que faço se perder um treino?

Pule ou mova sem prejudicar a recuperação. Não acumule vários treinos no mesmo dia.

O AI Coach pode ajustar o plano?

Plus e Pro geram ajustes usando treino, carga e recuperação. Você confirma antes de mudar o calendário; no Free, os ajustes são manuais.

Comece hoje o plano gratuito

Comece pela semana 1 nesta página ou salve gratuitamente o mesmo plano oficial no seu calendário.

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