Couch to 5K Plan Generator
The famous NHS 9-week walk-run program for beginners — it slowly takes you up to running 30 minutes nonstop (5K). Pick your start date and your plan is ready.
Run days (3 per week)
Select exactly 3 days, with a rest day in between.
Your 9-week schedule
| Week | Run | Date | Workout | Total time |
|---|
Disclaimer: this is general fitness information, not a replacement for treatment or medical advice. If you have a health problem, ask your doctor before starting.
Your Couch to 5K Plan
How to use
- Pick a start date and select 3 run-days per week.
- Click "Make My 9-Week Plan" — you will get the date and workout details for every run.
- Print the plan, stick it on your fridge, and tick each run when done.
Program rules
- Before every run, 5 minutes of brisk walk (warm-up); at the end, 5 minutes of walk (cool-down).
- Do not run so fast that you get out of breath — keep a pace where you can talk.
- Take at least 1 rest day per week; skip a run if you feel pain.