Couch to 5K: Running Training Plan

The 5K is arguably the most popular distance race, and for good reason. Whether you’re a runner trying to hit a new PR, a beginner looking to start running, or someone who just wants a little motivation to move, it’s hard to beat the humble 5K.

It’s approachable for beginner runners, but fun even if you’re a veteran. And the energy on race day is unbeatable.

But don’t expect a total walk in the park. You’ll want to dedicate yourself to intentional training in the weeks leading up to the race to feel your best. With the right plan you won’t only survive your first 5K, but feel great while doing it.

Follow the exact plan below and you’ll be ready to crush your 5K on race day.

What Is a Couch to 5K?

Couch to 5K is a running plan designed to take you from no previous running or activity whatsoever to running a complete 5K race. It’s great for beginners, or even people who have run before but have taken some time off.

In our plan, you’ll run three days a week, with some cross training workouts mixed in. The cross training in this plan is optional, and involves any activity separate from running that can help improve your running. We recommend either strength training, active recovery, or a combo based on how your body is responding to your new routine.

Strength Training for Couch to 5K

Strength training can boost your performance and reduce your risk for running injuries. We recommend classes that focus on unilateral strength (or single sided strength) which is extremely important for running since as you run each leg takes on a great deal of individual impact.

Try this Beginner Total Body Strength Training for Runners class with Sunny Trainer Sam Candler.

Active Recovery for Couch to 5K

If you aren’t feeling up to strength training on a cross training day, try active recovery instead. Active recovery involves any activity that increases blood flow, bringing fresh oxygen and nutrients to your muscles to help you recover better and faster. Light cardio (try something low impact like walking, swimming, or cycling) below 70% of your max heart rate, yoga, stretching, or foam rolling all qualify.

Try this Heart Opening Yoga Flow with Sunny Trainer Claire Jenkins, or this 30-Minute Easy Treadmill Walk or 5 Minute Express Stretch with Sunny Trainer Sydney Bueckert.

How Long Does It Take to Train for a Couch to 5K?

Plans can vary in length—typically ranging from four to eight weeks. Our couch to 5K plan is six weeks long, as this is enough time to start experiencing the aerobic adaptations necessary to run a full 5K; plus, build some confidence and additional strength through repetition in the last few weeks of training.

Couch to 5K Training Plan for Beginners

Now that you have an idea of what to expect, here’s your training plan. Whether you run outside, on a track, or on a treadmill this plan will work. However, running in conditions similar to your 5K is ideal, so if you’re training primarily on a treadmill, it’d be wise to take your run outside a few times before race day.

This plan is designed to gradually build from session to session. In the last few weeks of training you’ll get the chance to repeat a few of the workouts. Observe how your body feels the first time you hit those workouts, then use it as a learning experience to push yourself to perform a level above on the second.

Pro tip: you’ll have the greatest success if you commit to the six week training plan, so try to stick with it. Happy running!

Week	Day	Workout
Week 1	Day 1	Run 5 minutes, walk 1 minute. Repeat 3 times.
	Day 2	Cross train
	Day 3	Run 6 minutes, walk 1 minute. Repeat 3 times.
	Day 4	Rest Day
	Day 5	Run 7 minutes, walk 1 minute. Repeat 3 times.
	Day 6	Cross train
	Day 7	Rest Day
Week 2	Day 1	Run 7 minutes, walk 1 minute. Repeat 3 times.
	Day 2	Cross train
	Day 3	Run 8 minutes, walk 1 minute. Run hard for 1 minute, walk for 2 minutes. Repeat 3 times.
	Day 4	Rest Day
	Day 5	Run 9 minutes, walk 1 minute. Repeat 3 times.
	Day 6	Cross train
	Day 7	Rest Day
Week 3	Day 1	Run 10 minutes, walk 1 minute. Repeat 3 times.
	Day 2	Cross train
	Day 3	Run 12 minutes, walk 1 minute. Run hard for 1 minute, walk for 2 minutes. Repeat 3 times.
	Day 4	Rest Day
	Day 5	Run 13 minutes, walk 1 minute. Repeat 2 times.
	Day 6	Cross train
	Day 7	Rest Day
Week 4	Day 1	Run 15 minutes, walk 1 minute. Repeat 2 times.
	Day 2	Cross train
	Day 3	Run 12 minutes, walk 1 minute. Run hard for 1 minute, walk for 2 minutes. Repeat 3 times.
	Day 4	Rest Day
	Day 5	Run 18 minutes, walk 1 minute. Repeat 2 times.
	Day 6	Cross train
	Day 7	Rest Day
Week 5	Day 1	Run 20 minutes, walk 1 minute, run 5 minutes.
	Day 2	Cross train
	Day 3	Run 15 minutes, walk 1 minute, run hard for 1 minute, walk for 2 minutes. Repeat 2 times.
	Day 4	Rest Day
	Day 5	Run 25 minutes
	Day 6	Cross train
	Day 7	Rest Day
Week 6	Day 1	Run 15 minutes, walk 1 minute, run hard for 1 minute, walk for 2 minutes. Repeat 2 times.
	Day 2	Cross train
	Day 3	Run 30 minutes
	Day 4	Rest Day
	Day 5	Run 20 minutes
	Day 6	Rest Day
	Day 7	Race Day!

Tips for Running Your First 5K

As your race approaches, here’s what to think about and do to set yourself up for best results.

Two Weeks Before the Race

Now is the time to start thinking not just about running a 5K, but running your specific 5K. Look at the course map and get familiar with the layout, terrain, parking, the start line, and packet pickup details.

Many races involve packet pickup the day before the race so you can come prepared for the early start. If you’re running a race like Disney, which lot you park in, how much parking costs, and how long it will take to travel from the lot to the race start line are helpful details to know in advance.

The Week Before the Race

Prioritize rest in the week leading up to the race. Get plenty of sleep and make sure your nutrition is on point—fueling your body with a good amount of protein, carbs, and fats.

This week isn’t the time to push yourself during training. Step off the gas, and enjoy how easy it is to get through your workouts thanks to all the hard work you already put in. Take this moment to acknowledge how far you’ve come, and get excited for race day. You’ve got this in the bag.

The Days Leading Up to the Race

As race day gets closer, stick to your routine. Eat familiar foods, don’t try new exercises, and definitely don’t go buy a new race kit. Race in clothes and shoes you’re familiar with, that way you don’t experience any unexpected discomfort on the day of the race.

Try to relax and soak in rest and recovery. Stay off your feet if you can. The night before the race lay out your shoes, clothing, and race bib so you’re ready to go in the morning.

Race Day

On race day, fuel up with carbs and protein a few hours before the race—definitely don’t try a new breakfast, eat foods you know your body responds well to. A protein bar or oatmeal with peanut butter and banana are good options. Drink plenty of water (and coffee if that’s your thing).

Arrive early with lots of time to spare. Warmup with a light five to ten minute jog to get your blood flowing and increase core body temperature. Stretch out any tight muscles. Get wrapped up in the fun and excitement of other racers around you, let that energy carry you through the finish line.

After the Race

After you cross the finish line, walk around as a cooldown—your muscles will thank you—and if you have a chance, take a minute to stretch out your legs, holding each stretch for 20 to 30 seconds.

Then, celebrate! Grab your medal, take pictures, and definitely hit the snack booths to eat something with protein and carbs to refuel within an hour of finishing your race. Drink water to rehydrate. And finally, soak in this moment—you earned it.

Couch to 5K FAQs

You have questions about running a 5K, we’ve got answers.

Is Couch to 5K Good for Losing Weight?

Exercise can help with weight loss, if paired with the right nutrition. The most important factor to losing weight successfully is that you’re able to maintain a caloric deficit, which can be challenging (but not impossible) when focused on a performance goal like running a 5K.

We’d recommend focusing on the performance aspect when running your first 5K, because adequately fueling will help you perform and feel your best during your workouts and on race day. Then feel free to add on an additional goal, like weight loss, the second time around.

Can You Run a Couch to 5K on a Treadmill?

Yes, you can! Check out our tips for running a 5K on a treadmill, and our 5K training plan on the SunnyFit® app with Sunny Trainer Sam Candler, designed to be done entirely from a treadmill.

Couch to 5K Running Training Plan Infographic