From the sofa to your first 5K in 9 weeks.
This plan uses walk-run intervals to gradually build your running endurance. No experience needed — just a pair of running shoes and the willingness to start.
Each week includes 3 runs. The run-walk ratios shift progressively until you're running 30 minutes continuously.
| Week | Workout 1 | Workout 2 | Workout 3 |
|---|---|---|---|
| Week 1 | Run 1 min / Walk 2 min x8 | Run 1 min / Walk 2 min x7 | Run 1 min / Walk 2 min x6 |
| Week 2 | Run 1.5 min / Walk 2 min x6 | Run 2 min / Walk 2 min x5 | Run 2 min / Walk 1.5 min x5 |
| Week 3 | Run 3 min / Walk 2 min x4 | Run 3 min / Walk 1.5 min x4 | Run 3 min / Walk 1 min x4 |
| Week 4 | Run 5 min / Walk 2 min x3 | Run 5 min / Walk 1.5 min x3 | Run 5 min / Walk 1 min x3 |
| Week 5 | Run 5 min / Walk 1 min x4 | Run 8 min / Walk 2 min x2 + 4 min | Run 8 min / Walk 1 min x2 + 5 min |
| Week 6 | Run 10 min x2 (walk 2) | Run 10 min x2 + 5 min | Run 12 min x2 (walk 1) |
| Week 7 | Run 15 min x2 (walk 1) | Run 20 min continuous | Run 18 min x2 (walk 1) |
| Week 8 | Run 22 min continuous | Run 25 min continuous | Run 22 min continuous |
| Week 9 | Run 28 min continuous | Run 30 min continuous | Race Day: 5 km! |