6-Week Couch to 5KM Plan

Go from zero to 5KM with confidence and support

Who is plan is perfect for?

Ready to start running but don’t know where to begin? My 6-Week Couch to 5KM Plan is the perfect starting point for absolute beginners. Whether you haven’t exercised in a while or want a gentle reintroduction to fitness, this structured, step-by-step plan will build your running endurance safely and effectively, no matter your current fitness level.

What is included?

• A progressive weekly schedule alternating walking and running
• Guided intervals to gradually build stamina and reduce injury risk
• Dedicated stretching routines to improve mobility and recovery
• Incline walking and strength session options to boost endurance
• Rest days and flexible guidance so you can adapt the plan to your pace

You’ll also get expert tips on stretching, pacing, and building lasting habits, all backed by me, a registered dietitian with a special interest in sports nutrition and exercise science.

No gym. No pressure.

This plan pairs well with our strength runner program – to provide you with extra strength and support during your runs.