How does Couch to 5K work?
Nine weeks, three runs a week, free from the NHS. Week 1 is 1-minute runs. Week 9 is 30 minutes nonstop. But 30 minutes isn’t 5km for everyone, and that’s fine.
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Couch to 5K plan, week by week
Couch to 5K is a free NHS running plan for absolute beginners. You run 3 times a week, with a rest day between runs.
Every run starts with a 5-minute warm-up walk and ends with a 5-minute cool-down walk. In between, you mix running and walking.
| Week | Runs that week | Longest run without stopping |
|---|---|---|
| 1 | 1-minute runs, 90-second walks: 8 runs | 1 minute |
| 2 | 90-second runs, 2-minute walks: 6 runs | 90 seconds |
| 3 | Runs of 90 seconds and 3 minutes, twice | 3 minutes |
| 4 | Runs of 3 and 5 minutes, twice | 5 minutes |
| 5 | Runs of 5 and 8 minutes, then 20 minutes | 20 minutes |
| 6 | Runs of 5 to 10 minutes, then 25 minutes | 25 minutes |
| 7 | All 3 runs are 25 minutes | 25 minutes |
| 8 | All 3 runs are 28 minutes | 28 minutes |
| 9 | All 3 runs are 30 minutes | 30 minutes |
Source: NHS: Couch to 5K running plan
Walks between runs last 90 seconds to 3 minutes in weeks 1 to 4, and 3 to 5 minutes in weeks 5 and 6.
You don’t have to finish in 9 weeks: the NHS says you can take 9 weeks or longer.
Next step: put 3 run days in your diary this week, with a day off between each.
Do I need the NHS Couch to 5K app?
No, but it makes it easier. The free app times every run and walk for you, so you never check the clock.
A trainer you pick talks you through each run, and it works with your music. It’s on the App Store and Google Play.
Prefer paper? The NHS lists every run online, with a PDF to print. Take a watch or phone timer instead.
Don’t fancy running outside? The NHS says a treadmill is fine. For other indoor options, see cardio at home.
Before run 1, get the app or print the plan.
Is 30 minutes of running 5K?
Not for everyone. Week 9 is three 30-minute runs, and the plan itself says “it’s not about speed.”
So your finish line is 30 minutes, not a distance. How far you get depends on your pace.
| Your pace | Distance in 30 minutes | Time for 5K |
|---|---|---|
| 6 minutes per km | 5 km | 30 minutes |
| 7 minutes per km | About 4.3 km | 35 minutes |
| 8 minutes per km | About 3.8 km | 40 minutes |
Source: NHS: Couch to 5K running plan
That’s fine. The NHS suggests parkrun next, a free weekly 5km you can walk, jog or run. It has no time limit.
Curious how far you go? Do your 30 minutes on a measured route and note the distance.
What if I can’t finish a week?
Repeat it. The NHS plan says repeating any of the runs or weeks is “totally okay”.
Week 5 is a big step. Run 3 drops the walking breaks and asks for 20 minutes in one go.
Source: NHS: Couch to 5K running plan
On any run, the NHS says you can slow down or take a quick walk if you need a break. Didn’t finish the plan? You can come back to it at any time.
NHS running advice says: do a similar run at least 3 or 4 times before you go faster or further. So if a run felt too hard, do it again before you move on.
How to start running without getting hurt
All six come from NHS running advice.
Your Couch to 5K checklist
- Have a light snack 1 to 2 hours before, like a banana or a slice of toast.
- Walk for 5 minutes before and after every run.
- Go at a pace that feels right for you. It’s not about speed.
- Take a rest day between runs.
- Get fitted for running shoes at a running shop. You don’t have to spend a lot.
- Don’t run if you’re in pain.
Sources: NHS: Couch to 5K running plan; NHS: running injuries
Rest days count. The NHS says they give your body time to recover and help prevent injury. For more on easy-pace running, see zone 2 training.
The NHS also advises strength work on at least 2 days a week. On a day you’re not running, try some leg exercises.
Pregnant? The NHS says it’s not recommended to start a new vigorous (hard) activity such as running in pregnancy. Ask your midwife which activities are safe for you.
When to speak to a GP
Speak to a GP if:
- You’re worried about your health, haven’t exercised for some time or have medical conditions. Go before you start.
- Your knee pain is severe or your knee is swollen: go straight away. Milder knee pain: stop running, and see a GP or physio (physiotherapist) if it hasn’t gone after a week.
- A sudden, sharp pain at the back of your ankle may mean a torn Achilles tendon (the cord there): go straight away. Achilles pain that hasn’t gone after 2 to 3 weeks: see a GP or physio.
- Your shin is swollen, the pain is severe, or it isn’t better in a few weeks. See a GP or physio. A lot of swelling in your heel or under your foot: stop running and see a GP straight away, as the NHS advises. Heel pain that doesn’t go away: see a GP.
- You have chest pain that comes and goes, or that goes away quickly but you’re still worried.
Stop straight away if you feel any pain or become unwell. Call 111 if symptoms worry you or don’t go away.
Call 999 for sudden chest pain or discomfort that doesn’t go away. It can feel like squeezing, pressure, burning or indigestion.
Call 999 too for pain spreading to either arm, or your neck, jaw, stomach or back. Also call 999 for chest pain with sweating, feeling sick, light-headed or short of breath.