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Couch to 5K printable chart
The NHS Couch to 5K plan on one page: 9 weeks, 3 runs a week, with a box to tick after every run.
1 page, US Letter size, 35 KB. Free, no sign-up.
Sources: NHS Couch to 5K plan. Checked October 2026.
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Printing tips
- Print at actual size (100%), not "fit to page", so the lines stay a usable size.
- It is laid out for US Letter paper and also fits A4.
- Turn on "background graphics" if the colors come out pale.
What is on this chart
| Week | Run 1 | Run 2 | Run 3 |
|---|---|---|---|
| 1 | Run 1 min, walk 1.5 min, 7 times, then run 1 min 28.5 min with warm-up and cool-down | Run 1 min, walk 1.5 min, 7 times, then run 1 min 28.5 min with warm-up and cool-down | Run 1 min, walk 1.5 min, 7 times, then run 1 min 28.5 min with warm-up and cool-down |
| 2 | Run 1.5 min, walk 2 min, 5 times, then run 1.5 min 29 min with warm-up and cool-down | Run 1.5 min, walk 2 min, 5 times, then run 1.5 min 29 min with warm-up and cool-down | Run 1.5 min, walk 2 min, 5 times, then run 1.5 min 29 min with warm-up and cool-down |
| 3 | 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 with warm-up and cool-down | 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 with warm-up and cool-down | 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 with warm-up and cool-down |
| 4 | Run 3 min, walk 1.5 min, run 5 min, walk 2.5 min, run 3 min, walk 1.5 min, run 5 min 31.5 min with warm-up and cool-down | Run 3 min, walk 1.5 min, run 5 min, walk 2.5 min, run 3 min, walk 1.5 min, run 5 min 31.5 min with warm-up and cool-down | Run 3 min, walk 1.5 min, run 5 min, walk 2.5 min, run 3 min, walk 1.5 min, run 5 min 31.5 min with warm-up and cool-down |
| 5 | Run 5 min, walk 3 min, run 5 min, walk 3 min, run 5 min 31 min with warm-up and cool-down | Run 8 min, walk 5 min, run 8 min 31 min with warm-up and cool-down | Run 20 min without stopping 30 min with warm-up and cool-down |
| 6 | Run 5 min, walk 3 min, run 8 min, walk 3 min, run 5 min 34 min with warm-up and cool-down | Run 10 min, walk 3 min, run 10 min 33 min with warm-up and cool-down | Run 25 min without stopping 35 min with warm-up and cool-down |
| 7 | Run 25 min without stopping 35 min with warm-up and cool-down | Run 25 min without stopping 35 min with warm-up and cool-down | Run 25 min without stopping 35 min with warm-up and cool-down |
| 8 | Run 28 min without stopping 38 min with warm-up and cool-down | Run 28 min without stopping 38 min with warm-up and cool-down | Run 28 min without stopping 38 min with warm-up and cool-down |
| 9 | Run 30 min without stopping 40 min with warm-up and cool-down | Run 30 min without stopping 40 min with warm-up and cool-down | Run 30 min without stopping 40 min with warm-up and cool-down |
Repeat a week if you need to. Finished? Work out your 5K pace with the pace calculator at talkgym.com. Plan: NHS Better Health, Couch to 5K running plan, checked October 17, 2026.
