Free 9-week couch to 5K plan
Free in The Next Race. Account required.
9 weeks
3
1h 32m–1h 50m
40m
5 km
A 9-week plan that takes you from no running to running a 5K. Three sessions a week, about 25-35 minutes each. You start with 1-minute runs between walks, the runs get longer every week, and by week 7 you run 20 minutes without stopping. Week 9 ends with your 5K. Every run is easy and conversational (RPE 4/10).
Week by week
How it works in The Next Race
Add it to your calendar
Pick a start date, or pick your race date and the plan lines up behind it. You get your own copy, so you can move, edit or delete any session.
Set your zones
The test sessions set your training zones, so the targets fit your current fitness rather than someone else's.
Train with your devices
Workouts sync to Garmin and Wahoo, completed activities come back from Garmin, Strava and Polar, and indoor rides can run on a smart trainer.
Race guides
Edinburgh Marathon
A fast, net-downhill marathon from Edinburgh's historic heart to the East Lothian coastline.
Gold Coast Marathon
One of the world's fastest and flattest marathon courses, set along Australia's stunning surf coast.
Great North Run
The world's largest half marathon, from Newcastle to the North Sea.
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