A free printable couch to 5K plan showing the full 9-week run/walk schedule.
Download this free couch to 5K plan to see the full 9-week schedule at a glance before you start, or to print and stick on the fridge as a reference.
How the plan builds up
Each week increases running intervals and reduces walking breaks, ending week 9 with a continuous 30-minute run. Three sessions a week, with a rest day between each.
Already running? Use our Couch to 5K Tracker to log each session as you go.
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