Free tool
Beginner to 5K, Solo
Nine weeks from nothing to a 30-minute run, three sessions a week. No pace partner, no pace group, no coordination with other humans. Pick your starting point and go.
Every week is three sessions with a rest day between each. Walk briskly for 5 minutes
before every session. If a week beats you, repeat it — the plan doesn't mind and
neither do we.
Structure follows the standard couch-to-5K run/walk progression. "5K" here means 30
minutes of continuous running — for most new runners those arrive at the same time.
If a session says jog, jog. Slower than feels respectable is correct.
Want the training to go with the numbers?
One email a week for solo runners. Free forever, no spam, unsubscribing is fine.
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