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Beginner 5K Training Plan
Nine weeks, three sessions a week, from 1-minute runs to 30 minutes of running without stopping. Every session starts and ends with a 5-minute walk, and a rest day sits between sessions. It follows the same pattern as the NHS Couch to 5K plan: short runs with walks in between that slowly get longer.
The plan, week by week
| Week | Main part (do it 3 times a week) | Running time | Session incl. walks |
|---|---|---|---|
| 1Easing in | 7 × (run 1 min, walk 2 min) | 7 min | 31 min |
| 2A little longer | 6 × (run 1 min 30 s, walk 2 min) | 9 min | 31 min |
| 3Runs longer than walks | 6 × (run 2 min, walk 1 min 30 s) | 12 min | 31 min |
| 4Three-minute runs | 5 × (run 3 min, walk 1 min 30 s) | 15 min | 32½ min |
| 5Six-minute runs | 3 × (run 6 min, walk 2 min) | 18 min | 34 min |
| 6Seven-minute runs | 3 × (run 7 min, walk 1 min 30 s) | 21 min | 35½ min |
| 7Twelve-minute runs | 2 × (run 12 min, walk 2 min) | 24 min | 38 min |
| 8First non-stop run | Runs 1 and 2: Run 15 min, walk 1 min, run 12 min Run 3: Run 25 min without stopping | 27 / 25 min | 38 / 35 min |
| 9Your 30 minutes | Run 1: Run 28 min without stopping Runs 2 and 3: Run 30 min without stopping | 28 / 30 min | 38 / 40 min |
Free plan from runperform.com/training-plans/5k-beginner/. General plan, not medical advice.
How each session works
- Warm up: walk briskly for 5 minutes.
- Main part: do the runs and walks for that week. A watch or phone timer is enough.
- Cool down: walk for 5 minutes. Gentle stretches after that are fine.
Easy pace: the talk test
Run slowly enough that you could talk, but not sing. That is the CDC’s simple test for moderate effort. If you can only say a few words, you are going too fast. Speed comes later; this plan is about time on your feet.
Rest days
Leave a day between sessions, for example Monday, Wednesday and Saturday.
If a week feels too hard
Repeat the week. You can also repeat a single session. There is no rush. A plan that takes 12 weeks still gets you there.
Shoes and kit
You do not need special gear. Wear clothes that are comfortable to move in and running shoes that support your feet, plus a supportive bra if you need one. In the dark, wear something reflective and pick well-lit routes.
After week 9
Keep running 3 times a week. When 30 minutes feels comfortable, the beginner 10K plan is the next step. Want a time goal? See the 5K pace chart. Many towns also have free weekly 5 km events such as parkrun, where you can walk, jog or run.
This schedule was written for RunPerform. It follows the same principles as the NHS plan but is not an NHS product.
Questions and answers
Who is this plan for?
Complete beginners and people coming back after a long break. Week 1 asks for seven 1-minute runs with 2-minute walks in between.
How fast should I run?
Slowly. Use the talk test: at a moderate effort you can talk but not sing. If you cannot speak in full sentences, slow down or walk.
What if a week feels too hard?
Repeat it. The NHS Couch to 5K plan also says you can repeat any week before you move on. Taking 10 or 12 weeks instead of 9 is fine.
Can I run on two days in a row?
It is better not to. Like the NHS plan, this one has 3 sessions a week with a rest day between them.
Will I run 5 km after 9 weeks?
The goal is 30 minutes of running without stopping. At 6:00 per km (9:39 per mile) that is exactly 5 km. If you are slower, keep running easy and add a few minutes over the next weeks, or walk the last part.
Can I do it on a treadmill?
Yes. The NHS says treadmill runs work for Couch to 5K too.
Sources
- NHS Better Health, Couch to 5K running plan (9 weeks, 3 runs a week with a rest day between, 5-minute warm-up and cool-down walks, repeat a week if you need to).
- NHS Better Health, Get running with Couch to 5K (speak to a GP first if you are worried about your health; treadmill runs are fine).
- CDC, How to measure physical activity intensity (the talk test).