TRAINING PLAN · 02
Couch to 5K (8 Week Plan)
The legendary running program developed by Josh Clark in 1996. This plan follows the official time-based schedule of the original Couch to 5K, which has turned millions into runners.
8 weeks3x/weekGOAL: Finish 5K
Aerix: Couch to 5K (8 Week Plan)
https://aerix.run/plans/couch-to-5k
Essential Guide: Before You Start
Beginners often mistake distance for progress. Thinking "I must run 3km today" leads to running too fast, causing exhaustion and injury. Your body needs time to adapt. Focusing on time naturally helps find the right pace and builds an aerobic base for healthy, long-term running.
You should be able to hold a conversation while running. If you're gasping for air, slow down.
8-Week Training Plan
Rest: Day 2 (Rest), Day 4 (Rest), Day 6 (Rest), Day 7 (Rest)
| Week | Day 1 (Run) | Day 3 (Run) | Day 5 (Run) |
|---|---|---|---|
| Week 1 | Brisk walk 5 min (Run 1 min + Walk 1.5 min) × 8 Walk 5 min | Brisk walk 5 min (Run 1 min + Walk 1.5 min) × 8 Walk 5 min | Brisk walk 5 min (Run 1 min + Walk 1.5 min) × 8 Walk 5 min |
| Week 2 | Brisk walk 5 min (Run 1.5 min + Walk 2 min) × 6 Walk 5 min | Brisk walk 5 min (Run 1.5 min + Walk 2 min) × 6 Walk 5 min | Brisk walk 5 min (Run 1.5 min + Walk 2 min) × 6 Walk 5 min |
| Week 3 | Brisk walk 5 min (Run 1.5 min + Walk 1.5 min + Run 3 min + Walk 3 min) × 2 Walk 5 min | Brisk walk 5 min (Run 1.5 min + Walk 1.5 min + Run 3 min + Walk 3 min) × 2 Walk 5 min | Brisk walk 5 min (Run 1.5 min + Walk 1.5 min + Run 3 min + Walk 3 min) × 2 Walk 5 min |
| Week 4 | Brisk walk 5 min Run 3 min + Walk 1.5 min + Run 5 min + Walk 2.5 min + Run 3 min + Walk 1.5 min + Run 5 min Walk 5 min | Brisk walk 5 min Run 3 min + Walk 1.5 min + Run 5 min + Walk 2.5 min + Run 3 min + Walk 1.5 min + Run 5 min Walk 5 min | Brisk walk 5 min Run 3 min + Walk 1.5 min + Run 5 min + Walk 2.5 min + Run 3 min + Walk 1.5 min + Run 5 min Walk 5 min |
| Week 5 | Brisk walk 5 min Run 5 min + Walk 3 min + Run 5 min + Walk 3 min + Run 5 min Walk 5 min | Brisk walk 5 min Run 8 min + Walk 5 min + Run 8 min Walk 5 min | Brisk walk 5 min Run 20 min Walk 5 min |
| Week 6 | Brisk walk 5 min Run 5 min + Walk 3 min + Run 8 min + Walk 3 min + Run 5 min Walk 5 min | Brisk walk 5 min Run 10 min + Walk 3 min + Run 10 min Walk 5 min | Brisk walk 5 min Run 22 min Walk 5 min |
| Week 7 | Brisk walk 5 min Run 25 min Walk 5 min | Brisk walk 5 min Run 25 min Walk 5 min | Brisk walk 5 min Run 25 min Walk 5 min |
| Week 8 | Brisk walk 5 min Run 28 min Walk 5 min | Walk 5 min Run 28 min Walk 5 min | Run 30 min (Or finish 5K!) |