Couch to 5k builds you up from walking to running 30 minutes without stopping, over nine weeks and three runs a week. This plan sets up the sessions as repeating tasks, with a small warm-up, stretch and check-in around each week.
Start by checking with your GP or doctor, especially if you have a health condition or haven't exercised for a while. The run and walk intervals for each week come from the NHS Couch to 5K plan, so use that alongside this list.
Copy it into Tatask and the weeks are dated from today. If you miss a session, carry on from where you were rather than starting again.
What's in this plan
See every step
Before you start(day 0)
Check with your GP or doctor before you start
Do this first if you have a health condition, are returning after illness or injury, or have any doubts about starting to run.
Buy running shoes that fit
A specialist running shop can look at how you run and suggest a pair.
Choose a flat, well-lit route near home
Pick your three running days, with a rest day between each
Paste this into an AI assistant to fit runs around your week.
Prompt to copy
Help me choose three running days a week with a rest day between each. My usual commitments are: <your week>. Ask me questions if you need more, and do not give medical advice.
Download the NHS Couch to 5K plan or app
Tell a friend your start date
Weeks 1 to 3(day 0)
Week 1(day 0)
Run the Week 1 session(day 0)(repeats weekly)
Repeats on Monday, Wednesday and Friday. Use the NHS Couch to 5K plan for the exact run and walk intervals, and change the days to suit you.
Walk for 5 minutes before each Week 1 run
Stretch gently after each Week 1 run
Write down how Week 1 felt(day 6)
Week 2(day 7)
Run the Week 2 session(day 7)(repeats weekly)
Repeats on Monday, Wednesday and Friday. Use the NHS Couch to 5K plan for the exact run and walk intervals, and change the days to suit you.
Walk for 5 minutes before each Week 2 run
Stretch gently after each Week 2 run
Write down how Week 2 felt(day 13)
Week 3(day 14)
Run the Week 3 session(day 14)(repeats weekly)
Repeats on Monday, Wednesday and Friday. Use the NHS Couch to 5K plan for the exact run and walk intervals, and change the days to suit you.
Walk for 5 minutes before each Week 3 run
Stretch gently after each Week 3 run
Write down how Week 3 felt(day 20)
Weeks 4 to 6(day 21)
Week 4(day 21)
Run the Week 4 session(day 21)(repeats weekly)
Repeats on Monday, Wednesday and Friday. Use the NHS Couch to 5K plan for the exact run and walk intervals, and change the days to suit you.
Walk for 5 minutes before each Week 4 run
Stretch gently after each Week 4 run
Write down how Week 4 felt(day 27)
Week 5(day 28)
Run the Week 5 session(day 28)(repeats weekly)
Repeats on Monday, Wednesday and Friday. Use the NHS Couch to 5K plan for the exact run and walk intervals, and change the days to suit you.
Walk for 5 minutes before each Week 5 run
Stretch gently after each Week 5 run
Write down how Week 5 felt(day 34)
Week 6(day 35)
Run the Week 6 session(day 35)(repeats weekly)
Repeats on Monday, Wednesday and Friday. Use the NHS Couch to 5K plan for the exact run and walk intervals, and change the days to suit you.
Walk for 5 minutes before each Week 6 run
Stretch gently after each Week 6 run
Write down how Week 6 felt(day 41)
Weeks 7 to 9(day 42)
Week 7(day 42)
Run the Week 7 session(day 42)(repeats weekly)
Repeats on Monday, Wednesday and Friday. Use the NHS Couch to 5K plan for the exact run and walk intervals, and change the days to suit you.
Walk for 5 minutes before each Week 7 run
Stretch gently after each Week 7 run
Write down how Week 7 felt(day 48)
Week 8(day 49)
Run the Week 8 session(day 49)(repeats weekly)
Repeats on Monday, Wednesday and Friday. Use the NHS Couch to 5K plan for the exact run and walk intervals, and change the days to suit you.
Walk for 5 minutes before each Week 8 run
Stretch gently after each Week 8 run
Write down how Week 8 felt(day 55)
Week 9(day 56)
Run the Week 9 session(day 56)(repeats weekly)
Repeats on Monday, Wednesday and Friday. Use the NHS Couch to 5K plan for the exact run and walk intervals, and change the days to suit you.
Walk for 5 minutes before each Week 9 run
Stretch gently after each Week 9 run
Write down how Week 9 felt(day 62)
After week 9(day 63)
Run for 30 minutes without stopping(day 63)
Find a local parkrun on the parkrun website(day 63)
parkrun events are free 5k runs. Pick one near you and check its start time.
Choose your next goal, such as a faster 5k or a 10k(day 66)