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runningFree · 4 weeks
Couch to 5K — Free Start
Four weeks of walk/run progression to get you off the couch and into consistent easy running. A free taste of the full First 5K plan.
- Length
- 4 weeks
- Weekly load
- 1.5–2.5 h/wk
- Level
- beginner
Who it's for
Complete beginners who can walk briskly for 20–30 minutes. No running experience required.
Weekly overview
Sessions are all-day calendar events. Shift the whole block in your calendar if you start on a different Monday.
Week 1· Loading week
~1.4 h| Mon | Rest | — | rest |
| Tue | Run/Walk (run 1 min) | 28.5 | easy |
| Wed | Rest | — | rest |
| Thu | Run/Walk (run 1 min) | 28.5 | easy |
| Fri | Rest | — | rest |
| Sat | Run/Walk (run 1 min) | 28.5 | easy |
| Sun | Rest | — | rest |
Week 2· Loading week
~1.6 h| Mon | Rest | — | rest |
| Tue | Run/Walk (run 2 min) | 33 | easy |
| Wed | Rest | — | rest |
| Thu | Run/Walk (run 2 min) | 33 | easy |
| Fri | Rest | — | rest |
| Sat | Run/Walk (run 2 min) | 33 | easy |
| Sun | Rest | — | rest |
Week 3· Loading week
~1.8 h| Mon | Rest | — | rest |
| Tue | Run/Walk (run 3 min) | 35.5 | easy |
| Wed | Rest | — | rest |
| Thu | Run/Walk (run 3 min) | 35.5 | easy |
| Fri | Rest | — | rest |
| Sat | Run/Walk (run 3 min) | 35.5 | easy |
| Sun | Rest | — | rest |
Week 4· Recovery / deload week (~55-65% load): absorb training, sleep, arrive fresh
~1.1 h · recovery| Mon | Rest | — | rest |
| Tue | Run/Walk (run 2 min) | 33 | easy |
| Wed | Rest | — | rest |
| Thu | Rest | — | rest |
| Fri | Rest | — | rest |
| Sat | Run/Walk (run 2 min) | 33 | easy |
| Sun | Rest | — | rest |
How to use the calendar + tracker
- Unlock downloads with your email (form on the right).
- Open the .ics in Google Calendar, Apple Calendar, or Outlook — or use File → Import.
- Open the .xlsx in Excel or Google Sheets. Log done sessions in the yellow columns; weekly charts update automatically.
- After week 4, continue with the full library plan below — or pick another sport.
FAQ
- Is this Couch to 5K plan really free?
- Yes. Enter your email and download the calendar (.ics) and Excel tracker. No card required for the free starter.
- How do I add the plan to my calendar?
- Download the .ics file, then open it (or File → Import) in Google Calendar, Apple Calendar, or Outlook. Sessions appear as all-day events starting Monday, Nov 2, 2026 — shift weeks as needed in your calendar app.
- What is in the Excel tracker?
- An About sheet, a Plan & Actual log with yellow columns for you to fill in, a Weekly Summary with charts, and a Zones reference. You own the file forever.
- Who wrote these workouts?
- Plans are built from established coaching methods (polarized endurance training, Daniels-style running progressions, technique-first swimming, and progressive strength templates). No certified coach personally reviews each plan — treat them as general fitness information, not medical advice.
- What happens after 4 weeks?
- Continue with the full library plan (running-5k-10k-beginner) and 40+ others with a 7-day free trial. Full plans unlock the complete schedule, more goals, and plan switching.
Health disclaimer: EnduraSync plans are general fitness information, not medical advice. Consult a physician before starting any exercise program. Plans are checked against established coaching methods; no certified coach personally reviews each plan.