Couch to 5K Training Plan: 10-Week Schedule
This basic couch to 5K training plan starts with walk-run sessions and contains 10 weeks, 3 sessions a week and a longest session of 45 minutes. Or let SportPlan build it around your schedule and race date.
3.1 miles / 5 km
10 weeks · 1.1–1.6 hours a week · 3–3 sessions per week · longest session 45 min
Take this goal into the plan builder and choose the schedule that fits your week.
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Week-by-week schedule
| Week | Phase | Sessions | Weekly total |
|---|---|---|---|
| Week 1 | Base |
| 90 min · 3 sessions |
| Week 2 | Base |
| 90 min · 3 sessions |
| Week 3 | Build |
| 93 min · 3 sessions |
| Week 4 | Build |
| 66 min · 3 sessions |
| Week 5 | Build |
| 96 min · 3 sessions |
| Week 6 | Specific |
| 96 min · 3 sessions |
| Week 7 | Specific |
| 96 min · 3 sessions |
| Week 8 | Specific |
| 98 min · 3 sessions |
| Week 9 | Taper |
| 82 min · 3 sessions |
| Week 10 | Taper |
| 82 min · 3 sessions |
Take this goal into the plan builder and choose the schedule that fits your week.
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Questions about this schedule
How long is this schedule?
The complete schedule contains 10 weeks.
How many sessions are scheduled each week?
The schedule contains 3–3 sessions per week, counting every listed session, including strength and mobility when present.
How long is the longest session?
The longest scheduled training session is 45 minutes. Race day has no estimated duration in this table.
What do the final weeks contain?
The final weeks are labelled Specific → Taper. Their complete sessions and durations are listed in the schedule.
Plans by target time
Choose your week count
- 12-Week Half Marathon Training Plan for Beginners
- Couch to Half Marathon Training Plan: 22-Week Schedule
- 5K to Half Marathon Training Plan: 20-Week Schedule
- 10K to Half Marathon Training Plan: 20-Week Schedule
- 16-Week Marathon Training Plan for Beginners
- 20-Week Marathon Training Plan: High-Volume Schedule
- Couch to Marathon Training Plan: 26-Week Schedule
By sport and distance
- 5K Training Plan for Beginners: 6-Week Schedule
- 10K Training Plan: 10-Week and 8-Week Schedules
- 5K to 10K Training Plan: 16-Week Schedule
- Couch to 10K Training Plan: 18-Week Schedule
- Cycling Training Plan: 10-Week and 12-Week Schedules
- Olympic Triathlon Training Plan: 12-Week Schedule
- Sprint Triathlon Training Plan: 8-Week Schedule
- 70.3 Triathlon Training Plan: 16-Week Half Distance
- Trail Running Training Plan: 12-Week Schedule
- 50K Trail Training Plan: 16-Week Schedule
Calculators and race calendars
Choose a plan by level
This is a general template, not medical advice; check with a doctor before you start a new training load.