Fat loss

Couch to 5K

By Josh Clark · Beginner · 3× / week · 9 weeks · Minimal gear

Run 5K from zero in 9 weeks

A gentle nine-week run/walk progression that takes a complete beginner to a continuous 5K. Three sessions a week, each alternating jogging and walking intervals that gradually shift toward running.

Schedule

Week 1–2 · Build

Brisk walk warm-up	5 min
Jog / walk intervals	60s / 90s × 8
Cool-down walk	5 min

Week 4–5 · Extend

Walk warm-up	5 min
Jog intervals	3–5 min × 3–4
Walk recovery	2–3 min

Week 8–9 · Run

Walk warm-up	5 min
Continuous jog	20–30 min
Cool-down walk	5 min

Source: Josh Clark — learn more

Check your form on this plan with QuarkFit

QuarkFit is an AI fitness app that scores your workout form 0–100 from a 20-second video, pinpoints mistakes to the second, and counts your reps, range of motion and tempo on-device. Run Couch to 5K and film a set to make sure every rep is dialed in.

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Plans are for reference. Train within your limits and consult a professional if injured.