Beginner 5K Training Plan - From Couch To 5K With Pace And Calorie Calculators

Starting from zero? This 8-week plan takes you from non-runner to 5K finisher using a proven walk-run approach. Our calculators help you track progress and understand your new running ability.

No matter your current fitness level, you can complete a 5K. This plan builds your endurance gradually while keeping you injury-free and motivated.

Before You Start

What You Need

• Comfortable running shoes (visit a running store for fitting)
• Comfortable clothing
• A way to time your intervals (phone or watch)
• A safe place to walk/run

Set Your Baseline

After completing the plan, use our 5K Pace Calculator to track your finish time and pace.

Understand the Structure

Each session alternates walking and running, progressively increasing running time:

• Walk: Easy walking pace for recovery
• Run/Jog: Conversational pace—slow enough to talk

8-Week Training Plan

Week 1: Getting Started

3 sessions this week

Session	Workout	Total Time
1	Alternate 60s run, 90s walk × 8	20 min
2	Alternate 60s run, 90s walk × 8	20 min
3	Alternate 60s run, 90s walk × 8	20 min

Tips:

• Run at a pace where you can talk
• It's okay if running feels hard—it gets easier
• Take extra rest days if needed

Week 2: Building Rhythm

3 sessions this week

Session	Workout	Total Time
1	Alternate 90s run, 2min walk × 6	21 min
2	Alternate 90s run, 2min walk × 6	21 min
3	Alternate 90s run, 2min walk × 6	21 min

Week 3: Increasing Running

3 sessions this week

Session	Workout	Total Time
1	90s run, 90s walk, 3min run, 3min walk × 2	18 min
2	90s run, 90s walk, 3min run, 3min walk × 2	18 min
3	90s run, 90s walk, 3min run, 3min walk × 2	18 min

Milestone: You can now run for 3 minutes continuously!

Week 4: Longer Intervals

3 sessions this week

Session	Workout	Total Time
1	3min run, 90s walk, 5min run, 2.5min walk × 2	24 min
2	3min run, 90s walk, 5min run, 2.5min walk × 2	24 min
3	3min run, 90s walk, 5min run, 2.5min walk × 2	24 min

Halfway there! You're building real running endurance.

Week 5: Big Jump

3 sessions this week

Session	Workout	Total Time
1	5min run, 3min walk, 5min run, 3min walk, 5min run	21 min
2	8min run, 5min walk, 8min run	21 min
3	20min continuous run	20 min

Major milestone in Session 3: Your first 20-minute continuous run!

Week 6: Building Confidence

3 sessions this week

Session	Workout	Total Time
1	5min run, 3min walk, 8min run, 3min walk, 5min run	24 min
2	10min run, 3min walk, 10min run	23 min
3	22min continuous run	22 min

Week 7: Race Prep

3 sessions this week

Session	Workout	Total Time
1	25min continuous run	25 min
2	25min continuous run	25 min
3	25min continuous run	25 min

By now, you can cover approximately 3-4 km continuously. You're ready for 5K!

Week 8: Race Week

2-3 sessions before race

Session	Workout	Total Time
1 (Tue)	20min easy run	20 min
2 (Thu)	15min easy run + 4×30s faster	18 min
3 (Sat/Sun)	5K Race or Time Trial!	~30-45 min

After Your First 5K

Calculate Your Results

Enter your finish time into our calculators:

1. 5K Pace Calculator: See your pace per km/mile
2. 5K Calorie Calculator: Find out how many calories you burned
3. Running Interval Pace Calculator: Get training paces for continued improvement

Typical First 5K Times

Effort Level	Time Range
Run entire way	30-40 min
Run/walk approach	35-50 min
Mostly walking	45-60 min

All of these are success! Finishing is the goal.

Tracking Calories During Training

Use our calculators to see your calorie burn as you progress:

Week 1

• ~20 min mixed run/walk
• Estimate: 120-180 calories

Use 10 Minute Run Calorie Calculator for approximations.

Week 4

• ~24 min mostly running
• Estimate: 180-260 calories

Week 8 (Race Day)

• ~30-40 min continuous
• Estimate: 250-400 calories

Use 5K Calorie Calculator for race day estimates.

Tips for Success

Stay Consistent

Three sessions per week is the minimum. Consistency beats intensity for beginners.

Don't Skip Weeks

Each week builds on the previous. The progression is designed to be gradual.

Slow Down If Needed

There's no "too slow" pace. If you can't talk while running, slow down.

Take Extra Rest If Needed

Repeat a week if it felt too challenging. There's no deadline.

Celebrate Progress

Each week is an achievement. You're doing something most people never attempt.

Common Beginner Questions

"I can't run for 60 seconds"

Start with 30 seconds of running and 2 minutes of walking. Progress from there.

"What pace should I run?"

Slow enough to hold a conversation. Beginners often run too fast. If in doubt, slow down.

"My legs are sore"

Mild muscle soreness is normal. Take an extra rest day if needed. Sharp pain is a warning sign—rest until it resolves.

"I missed a session"

Do the session you missed and continue from there. Missing one session won't derail your progress.

"Running is hard for me"

It's hard for everyone at first! It gets significantly easier around weeks 4-5 as your body adapts.

What Comes After 5K?

Once you can run 5K comfortably, consider:

Improve Your 5K Time

Use our Running Interval Pace Calculator to set training paces and add structured workouts.

Train for 10K

Double the distance with a similar gradual approach. See How To Find Your 10K Pace.

Explore Other Goals

• Weight loss: Running For Weight Loss Guide
• Race a half marathon: Half Marathon Training Plan

Calculate Your Progress

After completing the plan:

1. Find your 5K pace: 5K Pace Calculator

2. Get training paces for improvement: Running Interval Pace Calculator

3. Track calories burned: 5K Calorie Calculator

4. Predict future race times: Running Time Calculator

Completing a 5K is just the beginning. You've proven you can be a runner—now the journey continues.

Visit our Running Calculators hub for all our free running tools.