Free Couch To 5K Training Plan (with Foundation Phase)

Introduction:

If you’ve ever thought “I’d love to start running, but I don’t know where to begin,” then this is for you.

I’m excited to announce the launch of Couch To Runner’s free Couch to 5K Training Plan. This step-by-step guide is designed to take complete beginners from walking to running 5K in just a few weeks. Worried you aren’t ready for week 1? Don’t panic, I’ve also included a 3 week foundation phase to ease you in!

Why Start Running?

Running is one of the simplest and most effective ways to improve your health, boost your mood, and build confidence. You don’t need expensive equipment or a gym membership. Simply grab a pair of trainers and be willing to take that first step. Whether your goal is fitness, stress relief, or to simply challenge yourself, running has many benefits.

Why Couch To 5k?

Couch to 5K is one of the most popular beginner running programs in the world. It works because it’s:

Simple: Just three runs per week.
Achievable: Starts with short intervals of running and walking.
Proven: Millions of people have gone from zero fitness to running 5K.

And now, you can download your free Couch to 5k plan right here.

How It Works

Run 3 times per week with rest days in between.
Each week builds slightly on the last, so your stamina increases without you even realising it.
By the end, you’ll be able to comfortably run 5K — whether that’s at a Parkrun, a charity event, or just around your local park.

Ready To Start?

Download Your Free Couch to 5K Training Plan PDF here or get a print-friendly version here.

Stick it on your fridge, share it with a friend, or keep it on your phone for easy access.

Tips

If you’ve committed to starting the Couch To 5k Training Plan, then be sure to also check out these posts:

What’s Next?

Once you’ve completed Couch to 5K, you don’t have to stop there. I’m currently working on a Couch to 10K follow-on plan to help you keep building your running journey.

Running isn’t just about fitness; it’s about confidence, community, and challenging yourself. Speaking from experience, running for 30 minutes non-stop was a huge milestone. I couldn’t run for 30 seconds when I first started! I remember my first 5 minute, 10 minute, 30 minute runs. The sense of achievement and pride, followed by the challenge to see how far I could go. Let’s get your journey started!

If you complete the CTR Couch To 5k plan, please get in touch to share your experience and you could also be featured if you want to share your story.