Couch to 5k: free training plans for runners
Starting your running journey should feel exciting, not overwhelming. Our free training plans give you the structure, support, and flexibility you need to go from your first step to running 5k, no matter your starting point.
Couch to 5k: free training plans for runners
Starting your running journey should feel exciting, not overwhelming. Our free training plans give you the structure, support, and flexibility you need to go from your first step to running 5k, no matter your starting point.
Whether you’re brand new or getting back into it
Our free training plans are designed with you in mind, whether you're taking your very first steps as a runner or returning after some time away.
If you’re brand new to running, it can feel overwhelming to know where to start. That’s why our New to Running plan offers a clear, achievable path to your first 5k. With gradual progression, personalized pacing, and plenty of encouragement, you’ll build fitness, confidence, and a love for running - without feeling rushed or pressured.
If you're coming back after time off - whether from injury, life changes, or just a long break - our Return to Running plan is built to help you ease back safely. We'll help you rebuild strength, improve endurance, and reignite your running routine without risking burnout or setbacks.
Whichever path you’re on, our plans provide structure, flexibility, and expert support to guide you every step of the way. No experience needed. No judgment. Just a simple, empowering plan to help you move forward and reach your goals at your own pace.
Best of all? It's completely free to get started.
Take your running to the next level
Take your running to the next level
What's included?
Whatever your current or desired fitness levels, we’ll give you everything you need to reach your goals.
Personalized plan
Tell us when you can or can’t run and we’ll build your plan around your calendar. Let us know what your current fitness levels are and we’ll create a plan that helps you reach your goals without overdoing it. Going on holiday or taking a break? No problem - we’ll adjust your calendar accordingly. Your plan is personalized to you and your goals.
Guidance and support
Running can be overwhelming at times, so we’re here to make it as simple as possible. Our elite coaches give you guidance during runs so you always know what’s what. Our in-app support articles explain everything you need to know in detail, from nutrition to V02 max. And if you have any questions about running or the Runna app, just speak to our 24/7 support team. Running 5k has never been easier.
Elite coaching
Our world-class coaches have guided runners of all levels to success, including former Olympians. They have proven strategies to help you hit your targets, through effective workouts, recovery, and expert race strategies.
Tracking and progress insights
Celebrate every milestone along your journey with our in-app tracking features. Easily monitor your improvements across workouts. Receive tailored feedback that highlights your achievements and areas for growth. See just how far you've come, and feel inspired to keep pushing toward your next run.
Built-in strength and mobility sessions
Our plans are about more than getting out and running. To maximise your performance, we can include strength and mobility workouts in between running sessions. Just tell us what days of the week you want to hit the gym and we’ll add them to your calendar.
Take your running to the next level
How it works
Choose your plan
After you create your account, we’ll ask you which plan you want to start with. Select New to Running or Return to Running and you’ll have free access to the app in its entirety, so all you need to focus on is reaching that 5k goal.
Download the app
As soon as you’ve signed up and chosen your plan, we’ll give you a link or QR code to download the app. When you’ve done so, pop in your login details and your free training plan will be at your fingertips.
Run, run, run!
It’s time to get moving. Your calendar tells you when each run is, what you’ll be doing, and why - all based on the days you’ve told us you want to run. Getting started is as easy as tapping ‘Go’, and we’ll be there to guide you every step of the way.
Hit that 5k goal
Follow your plan and by the end of it you’ll be running 5k without stopping. To make things as easy and enjoyable as possible, take advantage of our 24/7 support team, hundreds of articles, in-run coaching and post-run insights. Together we’ll get there.
Workouts explained
Easy Run
Easy runs are anything that isn’t speed work, tempo or long runs. Take a relaxed, conversational pace - think 3 or 5 out of 10 in effort. If you can comfortably chat while running, you're doing it right.
Hills
Hill reps are a tough session where you push hard uphill, then recover running back down. They build strength, speed, endurance, and efficiency, as well as improve running form, stride length, and cadence. They’re a simple but powerful way to level up your training.
Interval Sessions
Interval sessions push you beyond a sustainable pace, but only for short bursts. You'll complete set reps with static recovery between efforts. Training above your comfort zone teaches your body to adapt, making higher speeds feel easier and more natural over time.
Long Run
Long runs build endurance and pacing skills and feature weekly in most training plans. The distance depends on your ability and goal, and you’ll usually run up to or beyond race distance (except for marathons and ultras).
Recovery Run
A recovery run is just like an easy run but with a focus on helping your body bounce back after a hard session. Keep the pace relaxed and effort low - just like any easy run - to promote recovery without adding extra strain.
Strides
Strides are short, fast bursts of running (10–20 seconds) that boost speed and running form. They're often added before hard runs or races to prime your legs, or after easy runs to practice good form without building up fatigue.
Tempo Sessions
Tempo sessions involve longer reps at a strong but sustainable pace. They’re slower than intervals but held for longer, making them just as tough. Depending on your goal race and rep length, your tempo pace will sit between 10K and half marathon pace.
Threshold Runs
Threshold refers to your ability to manage lactate buildup during exercise. Threshold training uses shorter, harder intervals with recovery breaks to control fatigue. In your plan, interval sessions target running at or just below your lactate threshold for maximum gains.
Take your running to the next level
Your personalized running coach with tailored training plans to achieve your goals, from running a faster 5k to finishing your first marathon.
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Nutrition
If you’ve just started running (or are planning to), you need to know that training is only one part of the equation. To become a better runner, you need to also fuel your training and recovery – and make healthy food choices on a day-to-day basis.
Essentially, as a runner, you need to keep your protein high to help with muscle recovery and eat a slightly higher proportion of carbs before your more challenging runs.
If you’re looking to gradually become faster, you might wish to experiment with caffeine, too.
While carb-loading is not necessary for runs under 5k, carbs are still a great option for fueling your body – so before you get out the door for your next run, make sure you eat a meal or a snack that’s rich in carbs.
Don’t go overboard with sugar, though! There are plenty of healthy carb choices out there, mostly in the form of complex carbohydrates: whole grain, oats, quinoa, sweet potatoes, fruits, and vegetables are ideal for runners of all levels.
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Cross-training and strength training
Although it’s not a must, adding cross-training and strength training to your running program has two important benefits: they’ll help you reduce injury risk and improve your running performance. Here’s how:
- Cross-training enables you to add variety to your training schedule and also stay in shape in case you’re dealing with an injury. There are many options you can try: cycling, hiking, swimming are just a few. Most importantly, choose a sport you enjoy doing.
- Strength training helps you improve your endurance, speed, and running economy, making you a better runner. It also protects your joints and muscles against injuries by helping your body manage muscle loads better.
With Runna, you can add customized strength training sessions to your running plan and tailor them to your schedule, equipment, and current strength level.
Take your running to the next level
Take your running to the next level
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Walking and running
The best way to get to running your first 5k is to use walking and running strategically.
A walk-run is, as the name suggests, a training session in which you alternate running and walking breaks. By adding walking intervals to your runs, you’re giving your body time to adapt to running, learn how to absorb the impact, and build your running volume over time.
A deliberate walking interval lowers the impact of running on your musculoskeletal system, which also reduces the risk of injury. Over time, you need to reduce the amount of time you walk and increase the amount of time you run, until eventually you get to running only.
Once you get to that point and can run a 5k, you can use our Get Fit plan to level up your running game. This plan uses different types of runs to help you improve your running skills, such as:
- Interval and tempo sessions
- Long runs
- Easy runs
This variety of running sessions will help you adapt to running at higher speeds and for longer stretches of time, making you a better runner with time.
Running form
Your running form is important for a few reasons. Running efficiently will:
- Protect your body from the impact with the ground as much as possible
- Reduce the energy needed to run and therefore help you run faster and stronger
- Reduce the risk of injury
How you run is something you’ve learned over a lifetime, so changing your running form might feel strange at first. Be patient and keep in mind that it’s a continuous process.
Your running pace is simply the speed at which you run. It’s usually measured in terms of time-per-distance unit, for example 8 minutes/km or 12 minutes/mile.
You can use a running watch or your phone’s GPS tracker and a running app like Runna to monitor your pace; this is helpful if you’re trying to achieve or maintain a specific pace during workouts or a race. Keeping an eye on your pace is essential once you start training for specific distances or time goals, so it’s a good idea to develop this habit right from the start.
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Take your running to the next level
Your personalized running coach with tailored training plans to achieve your goals, from running a faster 5k to finishing your first marathon.
Scan to get started