Transform your fitness journey with our proven Couch to 5K program, designed specifically for beginners looking to embrace an active lifestyle. Whether you’ve never run before or are returning after a long break, our structured 9-week training plan gradually builds your endurance through a strategic mix of walking and running intervals. Join thousands of successful graduates who’ve gone from sedentary to crossing their first 5K finish line, all while avoiding common beginner injuries through our science-backed approach. With trainer-designed workouts, supportive community guidance, and flexible scheduling options, you’ll discover that becoming a runner is more achievable than you ever imagined.
What is Couch to 5K and who is it for?
The couch to 5K program is a 6 week program designed to help the beginning runner (or a seasoned runner coming back from hiatus) gradually and safely increase their ability to run a 5K, or 3.1 mile race.
How does Couch to 5K work?
The program starts with walking and running intervals that gradually increase over the course of 6 weeks until the athlete is able to run 3.1 miles nonstop. The interval training program includes 3 days of running and 4 days of rest (which could also be spent cross-training on a bike, elliptical, walking, or doing yoga). Rest (non-running) days are important for recovery and strengthening muscle groups used to support your body when running.
What you need to get started on Couch to 5K
- Running shoes: It is recommended that you receive a fitting from a specialty running shoe store to ensure that you get the right fit and the right shoe for you.
- Comfortable clothing: Lightweight, breathable attire that can be layered if necessary
- Planned route: Planning your route ahead of time allows you to focus on your running. Make sure you are always aware of your surroundings.
- Watch: Helps you keep track of your intervals. Many watches have tools that allow you to pre-set your intervals and track your distance, although this is not necessary.
- Warm-up routine and post-stretch routine: Proper warm-ups and cooldowns allow the body to prepare and recover from your run, helping you avoid injury. If you need guidance, schedule a Community Visit with one of your Aquacare PTs!
Sample 6-week Program
| MON | TUES | WED | THURS | FRI | SAT | SUN | |
| WEEK 1 | Rest | Run 1 min
Walk 1 min Repeat x 10 |
Rest | Run 2 min
Walk 4 min Repeat x 5 |
Rest | Run 2 min
Walk 4 min Repeat x 5 |
Rest |
| WEEK 2 | Rest | Run3 min
Walk 3 min Repeat x 4 |
Rest | Run3 min
Walk 3 min Repeat x 4 |
Rest | Run5 min
Walk 3 min Repeat x 3 |
Rest |
| WEEK 3 | Rest | Run 7 min
Walk 2 min Repeat x 3 |
Rest | Run 8 min
Walk 2 min Repeat x 3 |
Rest | Run 8 min
Walk 2 min Repeat x 3 |
Rest |
| WEEK 4 | Rest | Run 8 min
Walk 2 min Repeat x 3 |
Rest | Run 10 min
Walk 2 min Repeat x 2 Run 5 min |
Rest | Run 8 min
Walk 2 min Repeat x 3 |
Rest |
| WEEK 5 | Rest | Run 9 min
Walk 1 min Repeat x 4 |
Rest | Run 12 min
Walk 2 min Repeat x 2 Run 5 min |
Rest | Run 8 min
Walk 2 min Repeat x 3 |
Rest |
| WEEK 6 | Rest | Run 15 min
Walk 1 min Repeat x 2 |
Rest | Run 8 min
Walk 2 min Repeat x 3 |
Rest | RACE DAY!! | Rest |
For links to 2025 DelMarva races and additional resources for runners, check out https://rundelmarva.org/
Happy Trails!