Couch to 5K Training Plan: From Zero to Finish Line

The Couch to 5K training plan works because it meets you where you are. You’ll alternate short jogs with brisk walks, slowly increasing the running while your lungs and legs adapt. No heroics required—just steady effort and rest days that let progress sink in.

Plan on three sessions per week for 8–10 weeks. Keep your jogs easy—if you can’t talk, slow down.

Form and pacing

Run tall with a slight forward lean from the ankles, relax your shoulders, and keep quick, light steps. Use time instead of distance at first so you’re not chasing extra minutes when you’re tired.

Strength that supports running

Add two 15–20 minute strength sessions: squats or sit‑to‑stands, hip hinges, step‑ups, push‑ups, rows, and core. If you want follow‑along options, this at‑home plan pairs perfectly with a C25K program. For everyday‑strength ideas, see our free functional strength e‑book.

Race day

Start slower than you think, settle in, and pick it up in the last kilometer if you feel good. Celebrate the finish—you earned it.