Free Couch to 5K plan
Never run before? Go from the sofa to running 5K non-stop in 9 weeks. Three short sessions a week, starting with 60-second jogs.
- 9 weeks
- 3 runs / week
- 20–30 min sessions
- No experience needed
Build my Couch to 5K plan →
Free during beta · No credit card · Adapts after every run
Week 1 preview3 runs · 60 min
- MonRun/walk8 × 60s jog · 90s walk20 min
- TueRest
- WedRun/walk8 × 60s jog · 90s walk20 min
- ThuRest
- FriStrengthGlutes, hips & core15 min
- SatRun/walk8 × 60s jog · 90s walk20 min
- SunRest
Week 1 is deliberately gentle. If it feels easy, I'll move you on faster. If it's tough, we repeat it — no problem.
The full plan
Couch to 5K plan, week by week
A starting point. Kyrvo personalises paces and distances to you, then adjusts every week.
Run/walkWeeks 1–4
| Week | Key session | Longest run | Session |
|---|---|---|---|
| Wk 1 | 8 × 60s jog · 90s walk | 60s | 20 min |
| Wk 2 | 6 × 90s jog · 2 min walk | 90s | 21 min |
| Wk 3 | 2 × (90s + 3 min jog) | 3 min | 18 min |
| Wk 4 | 3 · 5 · 3 · 5 min jogs | 5 min | 22 min |
Building upWeeks 5–6
| Week | Key session | Longest run | Session |
|---|---|---|---|
| Wk 5 | 5 · 8 · then 20 min non-stop | 20 min | 22 min |
| Wk 6 | 10 · 10 · then 22 min non-stop | 22 min | 24 min |
Running 5KWeeks 7–9
| Week | Key session | Longest run | Session |
|---|---|---|---|
| Wk 7 | 25 min non-stop | 25 min | 25 min |
| Wk 8 | 28 min non-stop | 28 min | 28 min |
| Wk 9 | 30 min / your first 5K | 5K | 30 min |
A plan that bends when life gets in the way.
A PDF can't see your missed Tuesday. Kyrvo reads every run you log or sync, from Strava, Garmin, Apple Watch, Fitbit or Suunto, and reshapes the days ahead.
Week 3 · after a tough session
Thu · 2 × (90s + 3 min jog)Missed
Sat · Repeat week 2 intervalsUpdated
Week 3 felt hard, so we'll repeat week 2 once more. No rush — you'll still finish strong.
Couch to 5K questions
Do I need any running experience?
None at all. Week 1 is 60-second jogs with walking in between.
How long does Couch to 5K take?
9 weeks, three sessions a week. By the end you'll run 5K — around 30 minutes — non-stop.
What if I need to repeat a week?
Kyrvo spots a tough week and repeats it automatically. The plan moves with you.
Do I need a watch?
No. Log runs by hand in seconds, or sync Strava, Garmin or Apple Watch.