Couch to 5K finish date

Couch to 5K is 9 weeks and 27 runs. Pick your start date to see when your final run lands, with repeat weeks built in if you need them.

Your details

Your graduation run

Sun 20 December 2026

9 weeks, 27 runs

First runWed 21 October 2026
Runs a week3, with a rest day between
Weeks repeatednone yet
Days from today60
Runs done so faradd how many you have done to see where you are
This week (week 1)NHS week 1: 8 x (run 1 min, walk 1.5 min)
Next step (week 2)NHS week 2: 6 x (run 1.5 min, walk 2 min)
Finishesweek of 16 Dec 2026 (9 weeks from 21 Oct 2026)
Too much?Repeat a week whenever it felt too hard; it is part of the plan.
Progression fromNHS Couch to 5K (9 weeks, 3 runs a week, each with a 5 minute brisk walk first)
Add it to your calendarDownload 27 sessions (.ics)

Repeating a week is normal and often the reason people finish. The plan ends with 30 minutes of running, which is 5K for some people and nearer 4K for others; both are a graduation.

If you have a heart condition, chest pain on exertion or have been told to be careful, check with your GP before starting.

The working

27 runs with rest between

Couch to 5K is 9 weeks of 3 runs. Starting on a Monday with runs on Monday, Wednesday and Friday, the last run is the Friday of week 9: 60 days after your first. Two runs a week spreads the same 27 runs over 14 weeks.

The plan

How it builds

Week	Typical run
1	8 × 60 seconds running, 90 walking
3	90 seconds and 3 minute runs
5	a 20 minute run by the end of the week
7	25 minutes
9	30 minutes

Getting through it

Tips from people who did

Week 5 run 3 is the famous one. You can do it
Slow down more than you think; walking pace running is still running
Repeat a week whenever it felt too hard
Good shoes matter more than fancy kit

Where you are

Runs done and your pace

Tell us how many of the 27 runs you have done and we show your next run (10 done means week 4, run 2 is next) and a new finish date from today at your runs a week: 17 runs to go at 3 a week is 6 weeks, finishing 36 days from today.

Add your pace now for what 30 minutes covers: at 7:30 a km it is 4.0 km, and 5K would take 37:30. Plenty of people graduate at 30 minutes and finish their first 5K parkrun a few weeks later.

Read with care

What this cannot tell you

Your progressIllness, injury and life can add weeks; that is normal.
Distance30 minutes may be less than 5K at first.
Medical adviceCheck with your GP first if you have a health condition.

Questions

Common questions

How long does Couch to 5K take?

9 weeks at 3 runs a week, longer if you repeat weeks.

Can I do Couch to 5K twice a week?

Yes. It takes about 14 weeks.

What if I cannot finish a run?

Repeat that week. Many graduates repeated two or three.

Sources

Last checked 21 October 2026. Spotted something wrong? Tell us and we will fix it.

Before you push on

New to exercise, or got a heart, lung or joint condition? Have a word with your GP or practice nurse first. Stop and get help if you feel chest pain, faintness or unusual breathlessness, and call 999 if it is severe.