Couch to 5K running plan
The free NHS Couch to 5K plan helps you ease into running at a pace that feels comfortable for you.
Over the next 9 weeks, you’ll run 3 times a week, alternating between walking and running. You will run further and for longer as you go through the plan.
You should aim to have a rest day between each run. Rest days give your body time to recover, help prevent injury, and are just as important as the runs themselves.
By the end of the 9 weeks, you’ll be running for 30 minutes. That’s a brilliant achievement, whatever your starting point.
Choose how to follow the plan
There are a few ways you can follow the plan. For the best experience, we recommend downloading the free NHS Couch to 5K app, which provides audio guidance from a trainer, tracks your progress, and keeps your runs to time.
You can also view the full plan directly on this page or download a PDF version to print and take with you.
Whichever way you follow the plan, speak to a GP first if you’re worried about your health before getting started.
NHS Couch to 5K app
Join millions who've transformed their lives — download the free NHS Couch to 5K app and start your running journey today.
PDF Couch to 5K plan
Print the Couch to 5K plan and stick it on your fridge, or save it to your device to keep track as you go.
Download (PDF, 160KB)Warming up before your run
Before you start your run, take a few moments to do some stretches. They can help you run more effectively! This is because they move your muscles and joints through their full range of movement.
Then, each run begins with a 5-minute warm-up walk. This gentle pace gradually raises your heart rate and warms up your muscles, getting your body ready to run.
Always listen to your body, take things at your own pace and stop if something doesn’t feel right.
Video: Pre-exercise stretches
Watch our video for warm-up stretches to try before your run.
What you’ll need for your run
Here are a few things that can help make your runs more comfortable and safe.
Fuel for your body
Have a light but carbohydrate-based snack 1 to 2 hours before you run. A banana or slice of toast is a great option to give you an energy boost
Wear comfortable clothes
Wear whatever feels comfortable to move in, along with running shoes that support your feet, and a supportive bra if you need one.
Wear reflective clothing for low light
If you're running in the dark, make sure others can see you. Wear reflective clothing and stick to well-lit routes.
Take a water bottle
It’s a good idea to take some water with you, especially on warmer days or if you’re running for longer. Take small sips when you need to.
Keep track of time
Bring something to time your runs and walks. This could be a watch, stopwatch, or a phone timer. If you're using the app, you do not need to keep track of the time, it times everything for you!
Cooling down after your run
Each run ends with a 5-minute cool-down walk. This helps your heart rate return to normal and gives your body time to adjust after the run.
Stretching after your cool-down walk helps your muscles recover and may stop them feeling too tight the next day.
It also gives your body time to wind down properly, which may help reduce your risk of injury.
Video: Cool-down stretching
Watch our video for cool-down stretches to help your body recover after your run.
Week 1
This is the start of your running journey! Week 1 is all about easing in, building confidence, and getting used to moving at your own pace.
Before each run, take a few minutes to stretch and warm up. When you run, focus on good posture. Keep your head up, your back straight, and relax your shoulders.
Remember to take small sips of water if you need to, especially if it’s warm.
Every step you take now is a step towards progress!
Week 2
You’ve made it through the first week, great job! In week 2, you’ll start to build on what you’ve already achieved.
Remember to take it one step at a time and focus on time, not speed.
Week 3
You’ve already made great progress! The runs might feel a little easier now, or you may notice steadier breathing and quicker recovery. That's a sign you're getting fitter! This week, we’re building on that with some longer runs.
There’s a bit more to track. If you’re not using the app, remember to bring something to keep time, like a watch, phone timer, or stopwatch.
Week 4
Great job making it to week 4! This week, the runs are getting a little longer. It might feel challenging, but that’s all part of building your strength and stamina.
Don’t forget to take a rest day between each run. Rest days give your body time to recover and get stronger.
As the runs get longer, focus on keeping your breathing steady. Try to match your breath to your stride: inhale for 3 steps, then exhale for 2. Stay relaxed and take it at your own pace, and remember, you’ve got this!
Week 5
Congratulations! You’ve made it over halfway through the plan!
This week, you’ll be running more than you’re walking, and by the end of it, you’ll be ready for your first 20-minute run!
Remember, it’s not about speed, it’s about building stamina. Focus on taking it step by step, and if you need to repeat any of the runs or weeks, that’s totally okay.
You’re doing great, and that 20-minute run is within reach!
Week 6
You’ve made it through your first 20-minute run and that’s a huge achievement! You should be really proud of what you’ve done so far.
This week, we’re going back to interval-style runs to give your body a chance to adjust and feel comfortable with everything you've accomplished.
By the end of the week, you'll be running for 25 minutes straight. It might feel like a big jump, so take it one step at a time.
You're doing amazing!
Week 7
Welcome to Week 7! This week, all your runs are 25 minutes, so it’s a big week for building your endurance.
It might feel challenging at times, but remember, you’ve already proven you can do this.
Stay hydrated, fuel your body, and focus on building that stamina one run at a time. If you're not quite feeling ready, it’s totally okay to repeat a week. You’ve got this!
Week 8
You’re nearly at the finish line! This week, your runs go up to 28 minutes.
As the runs get longer, it’s even more important to warm up and cool down when you run.
Don’t forget to take your rest days too!
Week 9
You’ve reached the final week, what an achievement! Every run, every step, and every bit of effort has brought you here.
This week, all 3 runs are 30 minutes. Remember, it’s not about speed. Keep steady, stay focused, and enjoy how far you’ve come!
You made it, well done you!
Every run you've done, no matter how far, is something to be proud of! If you didn't quite finish yet, that's okay too! You can always come back to the plan at any time.
If you did make it to the end, amazing! It's time to celebrate, you've earned it!
What's next?
Stay active with Parkrun
Parkrun is a friendly, free weekly event where people come together to walk, run or jog 5km. There's no time limit, just go at your own pace.