30-Day Couch to 5K (Beginner-Gentle)
Three run-walk sessions per week, with active rest and two full rest days. Aim for easy pace — you should be able to hold a conversation while running.
Day 1 — Walk 30 minutes, brisk pace. Pay attention to your breathing.
Day 2 — Run-walk: 60s run / 90s walk, repeat 8x. 5-min warmup.
Day 3 — Rest or yoga / stretching.
Day 4 — Run-walk: 60s run / 90s walk, 8x.
Day 5 — Rest.
Day 6 — Run-walk: 90s run / 2min walk, 6x.
Day 7 — Walk 30 minutes.
Day 8 — Run-walk: 90s run / 2min walk, 6x.
Day 9 — Rest.
Day 10 — Run-walk: 90s run / 2min walk, 7x.
Day 11 — Rest.
Day 12 — Run-walk: 3min run / 90s walk, 5x.
Day 13 — Walk 30 minutes.
Day 14 — Run-walk: 3min run / 90s walk, 5x.
Day 15 — Rest.
Day 16 — Run-walk: 5min run / 2min walk, 4x.
Day 17 — Rest.
Day 18 — Run-walk: 5min run / 3min walk, 3x.
Day 19 — Walk 30 minutes.
Day 20 — Run: 8 minutes continuous. Walk to finish 30min.
Day 21 — Rest.
Day 22 — Run: 10 minutes continuous. Walk 5, run 5, walk 5.
Day 23 — Rest.
Day 24 — Run: 15 minutes continuous.
Day 25 — Walk 30 minutes.
Day 26 — Run: 20 minutes continuous.
Day 27 — Rest.
Day 28 — Run: 25 minutes continuous.
Day 29 — Rest.
Day 30 — Run: 30 minutes continuous — or a 5K, whichever comes first.
Week 5 onward is bonus territory. Most people can run a full 5K by day 30. If not, give it another two weeks; the curve is yours.
