FREEBeginner 6 weeks
First 5K Run
From couch to 5K in 6 weeks
Goal
Complete your first 5K run
Duration
6 weeks
Level
FREE
A gradual run/walk progression that takes you from zero to a full 5K in six weeks. Three sessions a week build aerobic base and running form, with optional strength and mobility work to keep you injury-free.
Programme schedule
1
Week 1 — Foundation
Foundation phase. Establishing form and base capacity.
Long Run & Mobility W1
Sat · 30 min · Beginner
Easy Run & Core W1
Thu · 35 min · Beginner
Intervals & Strength W1
Tue · 40 min · Beginner
2
Week 2 — Foundation
Foundation phase. Establishing form and base capacity.
Long Run & Mobility W2
Sat · 30 min · Beginner
Easy Run & Core W2
Thu · 35 min · Beginner
Intervals & Strength W2
Tue · 40 min · Beginner
3
Week 3 — Build
Build phase. Progressive overload and volume.
Long Run & Mobility W3
Sat · 30 min · Beginner
Easy Run & Core W3
Thu · 35 min · Beginner
Intervals & Strength W3
Tue · 40 min · Beginner
4
Week 4 — Build
Build phase. Progressive overload and volume.
Long Run & Mobility W4
Sat · 30 min · Beginner
Easy Run & Core W4
Thu · 35 min · Beginner
Intervals & Strength W4
Tue · 40 min · Beginner
5
Week 5 — Peak
Peak phase. Intensity and tapering.
Long Run & Mobility W5
Sat · 30 min · Beginner
Easy Run & Core W5
Thu · 35 min · Beginner
Intervals & Strength W5
Tue · 40 min · Beginner
6
Week 6 — Peak
Peak phase. Intensity and tapering.
Long Run & Mobility W6
Sat · 30 min · Beginner
Easy Run & Core W6
Thu · 35 min · Beginner
Intervals & Strength W6
Tue · 40 min · Beginner