Building the Habit
Focus: Getting used to the impact and finding your rhythm.
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Run 1: Run 1 min, Walk 90 sec (x8).
Total: ~20 mins -
Run 2: Run 2 min, Walk 2 mins (x6).
Total: ~24 mins -
Run 3: Run 3 min, Walk 2 mins (x4).
Total: ~20 mins
Free 4-Week Couch to 5K Training Plan for Beginners
Zero to 5km Strategy
A free 4-week plan designed for real beginners. Whether you are training for your local Seasons Run Club or Parkrun, looking for a Couch to 5k alternative, or just want to get moving, this is your starting line.
The Method: Run/Walk Intervals
We use intervals to build stamina while significantly reducing injury risk. Your pace should be conversational—if you can't speak in short sentences without gasping, slow down!
- Frequency: 3 Runs per week.
- Rest: Take at least one rest day between runs (e.g., Mon, Wed, Sat).
Increasing Endurance
Focus: Spending more time running than walking.
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Run 1: Run 4 mins, Walk 2 mins (x4).
Total: ~24 mins -
Run 2: Run 5 mins, Walk 2 mins (x3).
Total: ~21 mins -
Run 3: Run 6 mins, Walk 2 mins (x3).
Total: ~24 mins
The Big Push
Focus: Reducing the walk breaks significantly.
-
Run 1: Run 8 mins, Walk 2 mins (x3).
Total: ~30 mins -
Run 2: Run 10 mins, Walk 2 mins (x2).
Total: ~24 mins -
Run 3: Run 12 mins, Walk 2 min, Run 8 mins.
Total: ~22 mins
Seasons Ready!
Focus: Connecting the segments. You are ready for Seasons Run Club or Parkrun.
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Run 1: Run 15 mins, Walk 1 min, Run 10 mins.
Total running: 26 mins - Run 2: Run 20 mins continuous.
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Run 3: The 5k Attempt. Run 25-35 mins continuous.
Note: Most beginners finish between 35-45 mins.
Safety First
IMPORTANT: While I am an experienced runner and Race Director, I am not a doctor or a physiotherapist. This plan is based on the real-world strategies that have helped our community members succeed. Please listen to your body—if something hurts, stop. If you have any underlying health conditions, please have a chat with your GP before lacing up.
Before (Warm Up)
5-minute brisk walk. Dynamic stretches (leg swings, high knees).
After (Cool Down)
5-minute slow walk. Static stretching (hold calves, hams, quads).
Want a printable version?
Take this plan to the gym or stick it on your fridge.