Couch to 5kms in Just 8Weeks

Easy to follow 8 weeks to build up for your 5km ! Perform one of each running styles each week!

Endurance Run (E) – Steady run/walk to build stamina

Interval Run (I)– Short bursts of running with walk breaks to build speed & cardio

Recovery Walk or Cross-Training (R) – Light walk, easy bike ride, or bodyweight circuit

Week 1

E:  Prep - Walk 5 mins into 8sets - Run 1 min + walk 1.5 mins 

I: 6sets - Run 30 sec fast, walk 2 mins 

R: 25–30 min brisk walk or light bike ride

Week 2

E: 6sets - Run 90secs + walk 2 mins

I: 3 rounds - Run 1 min hard + walk 2 mins + jog 1 min easy

R:  20–30 min walk or 10-min bodyweight workout

Week 3

E:  5sets - Run 2 mins + walk 2 mins 

I:   Ladder: 

1 min Run

1 min Walk

2 min Run

2 min Walk

3 min run

3 min Walk

R: Easy walk or yoga/stretch session (25 mins)

Week 4

E: 3sets - Run 3 min + walk 90sec then 2sets - Run 5 min + walk 2.30min 

I: 4 rounds - 1 min fast + 1 min walk + 2 min jog

R:  Walk 30 min or try an easy core circuit

Week 5

E: 3sets - Run 5 min + walk 3 min 

I:  2sets - Run 8 min + walk 5 min 

R:  Long walk (35 min) or 10–15 min cross-training (bike, rower, etc.)

Week 6

E: 2sets - Run 10 min + walk 3 min 

I: Fartlek: 8sets - Jog 1 min / Run hard 30 sec 

R:  Walk 30 min with hill intervals (walk up a hill or incline for 1 min every 5mins

Week 7

E: Run 25 mins steady

I: 5 rounds - Run 3 min, walk 1 min

R: Walk or light jog 30 mins, stretch after

Week 8

E: Run 28–30 mins

I:  4 rounds - 3 min fast + 2 min walk

R: 30min walk or light jog

Bonus

• Feel free to swap days if your energy is low 

• Just keep the 3 different run styles each week.

• Track how you feel (not just time/distance). Energy and recovery matter too.

• Stay hydrated and stretch post-run to prevent injury.
  

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