Couch to 5K Plan
From the couch to 5K in 9 weeks.
The classic walk/run protocol, tuned to your week and your watch.
Length
9 weeks
Sessions
3 / week
Endpoint
30 min run
Free, no login, no card. See every week before you make an account.
How it works
Walk-run intervals scale up gradually until 30 minutes of continuous running.
Tolerance-first, every week adapts to what you actually ran, not what the plan said.
Your AI coach handles missed days. Skip a session, the plan reshapes.
Common questions
I've never run before. Is this for me?
Yes. Week 1 is short walk/run intervals. If you can walk briskly for 30 minutes, you can start.
What if I miss a week?
Your coach reshapes the next week to where you actually are, no need to restart.
Do I need a watch?
No. We use phone GPS or self-reported runs. A watch makes pacing easier but is optional.
Ready to start?
Answer a few questions and see the whole plan, built around your week. Your coach adapts it from day one.
Build my free plan