Couch To 5k Progression
Calculator
Results
- Weeks to target
- 9.333333 wk
- Final running minutes
- 30 minutes
- Total running minutes
- 729 minutes
- Sessions completed
- 36 sessions
Projected path over the weeks
- Running minutes per session
- Cumulative minutes
Week-by-week schedule
| 1 | 5.00 | 15.00 | 15.00 | 15.00 |
| 2 | 8.00 | 24.00 | 39.00 | 15.00 |
| 3 | 11.00 | 33.00 | 72.00 | 15.00 |
| 4 | 14.00 | 42.00 | 114.00 | 15.00 |
| 5 | 17.00 | 51.00 | 165.00 | 15.00 |
| 6 | 20.00 | 60.00 | 225.00 | 15.00 |
| 7 | 23.00 | 69.00 | 294.00 | 15.00 |
| 8 | 26.00 | 78.00 | 372.00 | 15.00 |
| 9 | 29.00 | 87.00 | 459.00 | 15.00 |
| 10 | 30.00 | 90.00 | 549.00 | 15.00 |
| 11 | 30.00 | 90.00 | 639.00 | 15.00 |
| 12 | 30.00 | 90.00 | 729.00 | 15.00 |
Comparison
| Scenario | Final running minutes | Total running minutes |
|---|---|---|
| Doing nothing | 5.00 | 180.00 |
| Your plan | 30.00 | 729.00 |
Formula
minutes(w) = min(start + gain × (w−1), target); weekly = minutes × sessions= 9.33
Note
These are deliberately simplified models. They assume a constant rate and ignore metabolic adaptation, water weight, hormones, illness, medication, sleep and stress, so individual results vary widely — two people following the same plan can land far apart. The 7700 kcal per kilogram of body fat figure is a population average, not a personal constant. A large deficit, a fast mileage or load ramp, or a very low target body fat can be harmful; treat any flagged rate as a reason to slow down. This is NOT medical, dietetic or coaching advice — consult a qualified doctor, registered dietitian or accredited coach before acting on any projection here, and especially if you are pregnant, under 18, or managing any medical condition.
More in Health progress
See all →Frequently asked questions
How does the run/walk ratio change over the course of the plan?+
It starts with short running intervals mixed with longer walking recovery periods and gradually shifts the balance week by week, until you're running continuously for the target 5K distance or duration by the end of the program.
What if a week feels too hard to complete as scheduled?+
It's generally fine to repeat a week rather than pushing forward before you're ready — the program is built around gradual adaptation, and repeating a stage is far better for avoiding injury and burnout than skipping ahead.
Why does the plan mix walking into the running sessions instead of just running slower?+
Run/walk intervals let beginners accumulate more total training time and distance with less impact stress than continuous running at any pace, which builds cardiovascular fitness while giving connective tissue more time to adapt.
How long does a typical couch-to-5K progression take?+
Most structured plans run 8-9 weeks with three sessions per week, though the pace can be slower for complete beginners — consistency across sessions matters more than compressing the timeline.
What should I do after finishing the program if I want to keep improving?+
Once you can run the full 5K distance continuously, you can shift focus to building weekly mileage, adding pace work, or targeting a longer distance like a 10K, using a similar principle of gradual, structured increases.