The plan, week by week
The NHS Couch to 5K plan has 3 runs a week for 9 weeks, with a rest day between runs. Every run starts with a brisk 5-minute warm-up walk and ends with a 5-minute cool-down walk. Times below include them.
| Week | Run | Main set | Total |
|---|---|---|---|
| Week 1 | All three runs | Run 1 min, walk 1.5 min, 7 times, then run 1 min | 28 min 30 s |
| Week 2 | All three runs | Run 1.5 min, walk 2 min, 5 times, then run 1.5 min | 29 min |
| Week 3 | All three runs | Run 1.5 min, walk 1.5 min, run 3 min, walk 3 min, run 1.5 min, walk 1.5 min, run 3 min | 25 min |
| Week 4 | All three runs | Run 3 min, walk 1.5 min, run 5 min, walk 2.5 min, run 3 min, walk 1.5 min, run 5 min | 31 min 30 s |
| Week 5 | Run 1 | Run 5 min, walk 3 min, run 5 min, walk 3 min, run 5 min | 31 min |
| Week 5 | Run 2 | Run 8 min, walk 5 min, run 8 min | 31 min |
| Week 5 | Run 3 | Run 20 min without stopping | 30 min |
| Week 6 | Run 1 | Run 5 min, walk 3 min, run 8 min, walk 3 min, run 5 min | 34 min |
| Week 6 | Run 2 | Run 10 min, walk 3 min, run 10 min | 33 min |
| Week 6 | Run 3 | Run 25 min without stopping | 35 min |
| Week 7 | All three runs | Run 25 min without stopping | 35 min |
| Week 8 | All three runs | Run 28 min without stopping | 38 min |
| Week 9 | All three runs | Run 30 min without stopping | 40 min |
By the end of week 9 you run for 30 minutes without stopping, which is the goal of the plan. To reach a full 5K, keep running three times a week; check your time with the pace calculator.
Tips from the plan
- Go slowly. The aim is to keep running for the time set, not to go fast. If you can't talk while running, slow down.
- Repeat a week if you need to. There is no prize for finishing in exactly 9 weeks.
- Rest days matter: they let your body adapt.
If you have a health condition or have not been active for a long time, check with your doctor before you start.
Source: NHS Better Health, "Couch to 5K running plan", checked October 17, 2026. Next step: work out your 5K pace with the pace calculator and see the 5K pace chart.