FluxRun AIFree plans › Couch to 5K: a free 9-week plan
Couch to 5K: a free 9-week plan
Never run before? This plan takes you from walking to running 5 km in nine weeks, with three sessions a week of about 30 minutes. Every session starts and ends with a 5-minute brisk walk.
Check with your doctor before starting if you have a health condition.
The plan, week by week
| Week | Run 1 | Run 2 | Run 3 |
|---|---|---|---|
| Week 1 | 8 × (run 60 s / walk 90 s) (all 3 runs) | ||
| Week 2 | 6 × (run 90 s / walk 2 min) (all 3 runs) | ||
| Week 3 | 2 × (run 90 s / walk 90 s / run 3 min / walk 3 min) (all 3 runs) | ||
| Week 4 | Run 3 min / walk 90 s / run 5 min / walk 2.5 min / run 3 min / walk 90 s / run 5 min (all 3 runs) | ||
| Week 5 | 3 × (run 5 min / walk 3 min) | Run 8 min / walk 5 min / run 8 min | Run 20 min |
| Week 6 | Run 5 / walk 3 / run 8 / walk 3 / run 5 min | Run 10 / walk 3 / run 10 min | Run 25 min |
| Week 7 | 25 min easy run (all 3 runs) | ||
| Week 8 | 28 min easy run (all 3 runs) | ||
| Week 9 | 30 min easy run (or your first 5 km!) (all 3 runs) | ||
Every session: 5-minute brisk walk before and after.
How to use this plan
- Run slowly enough to talk in full sentences.
- Repeat a week if it felt too hard; that's normal, not failure.
- Leave a rest day between runs.
Run this plan with an AI coach
FluxRun AI tracks every run and adjusts the plan to how it went. Free on iPhone and Android.
