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This is Run.
Treadmill-first. Your walk and jog speeds anchor the targets — tap any segment to adjust on the fly.

Couch to 5K

9 weeks · 27 workouts · 3x per week

A 9-week program that takes you from zero running to completing a 5K. Three sessions per week with gradual progression from walk/run intervals to continuous running.

Tap a day to start there, or use Log past on the right edge to backfill a session you did outside Cadence — the next /run visit will pick up from the correct day.

Week 1: Getting Started

Short run/walk intervals to build a base

Day 1

Alternate 60s run / 90s walk x8

30 min

Day 2

Alternate 60s run / 90s walk x8

30 min

Day 3

Alternate 60s run / 90s walk x8

30 min

Week 2: Building Rhythm

Slightly longer runs, finding your pace

Day 1

Alternate 90s run / 2 min walk x6

31 min

Day 2

Alternate 90s run / 2 min walk x6

31 min

Day 3

Alternate 90s run / 2 min walk x6

31 min

Week 3: Stepping Up

Mixed intervals with longer run segments

Day 1

Run 3 min, walk 90s, run 5 min, walk 2.5 min x2

34 min

Day 2

Run 3 min, walk 90s, run 5 min, walk 2.5 min x2

34 min

Day 3

Run 3 min, walk 90s, run 5 min, walk 2.5 min x2

34 min

Week 4: Finding Strength

Extended run blocks building endurance

Day 1

Run 3/5/3/5 min with walk breaks

32 min

Day 2

Run 3/5/3/5 min with walk breaks

32 min

Day 3

Run 3/5/3/5 min with walk breaks

32 min

Week 5: Breakthrough Week

Your first 20-minute continuous run

Day 1

Run 5 min, walk 3 min x3

34 min

Day 2

Run 8 min, walk 5 min, run 8 min

31 min

Day 3

Run 20 minutes continuous!

30 min

Week 6: Building Stamina

Longer runs with fewer breaks

Day 1

Run 5/8/5 min with walk breaks

34 min

Day 2

Run 10 min, walk 3 min, run 10 min

33 min

Day 3

Run 22 minutes continuous

32 min

Week 7: Endurance Mode

25 minutes of continuous running

Day 1

Run 25 minutes continuous

35 min

Day 2

Run 25 minutes continuous

35 min

Day 3

Run 25 minutes continuous

35 min

Week 8: Almost There

28 minutes — the finish line is in sight

Day 1

Run 28 minutes continuous

38 min

Day 2

Run 28 minutes continuous

38 min

Day 3

Run 28 minutes continuous

38 min

Week 9: 5K Ready

30 minutes of running — you did it!

Day 1

Run 30 minutes — you're ready for 5K!

40 min

Day 2

Run 30 minutes continuous

40 min

Day 3

5K graduation day! Run 30 minutes

40 min