Couch to 5K progress calculator
Couch to 5K is a nine-week plan that takes a non-runner to a continuous 30-minute run, about 5 km, with three sessions a week. FitCalcs shows where you are in the plan, the run and walk pattern for your current week, and the pace you need for a goal 5K time. If a week feels too hard, repeat it before moving on. The official plan and its podcast are free on the NHS website. See a GP first if you are new to exercise or have a health condition. This is general information, not medical advice.
How this is worked out
FitCalcs follows the structure of the NHS Couch to 5K plan: three runs a week for nine weeks, building from short run/walk intervals to a continuous 30-minute run that covers about 5 km for most people.
progress % = current week ÷ 9 x 100
goal pace = goal time ÷ 5 km
The weekly run/walk pattern shown is the standard NHS structure. If a week feels too hard, repeat it before moving on. The official plan and its podcast are free on the NHS website.
Informational only, not medical advice. See a GP first if you are new to exercise or have a health condition. Editorially reviewed by FitCalcs, with each figure citing its source.
Common questions
How long is the Couch to 5K plan?
Couch to 5K is a nine-week plan with three sessions a week that takes a non-runner to a continuous 30-minute run, about 5 km. It builds up gradually by mixing running and walking, so you spend less time walking each week. FitCalcs shows where you are in the plan and the pattern for your current week.
What if a week of Couch to 5K feels too hard?
Repeat the week before moving on. The plan is a guide, not a race, and staying on a week until it feels manageable is normal and sensible. Progressing before you are ready is a common cause of niggles and drop-out, so it is better to take an extra week than to push through pain.
Where can I get the official Couch to 5K plan?
The official plan and its guided podcast are free on the NHS website. This calculator helps you track your progress and target pace, but the NHS resource is the authoritative source for the week-by-week sessions and coaching. This is general information, not medical advice.
Do I need to see a doctor before starting?
If you are new to exercise, returning after a long break, pregnant, or have a health condition such as a heart problem, it is worth checking with your GP before you start. For most healthy adults Couch to 5K is designed to be a gentle, gradual introduction to running. This is general information, not medical advice.
Email me when this updates
No account, no spam. Just a short note when we refresh the Couch to 5K plan or add a related tool. Unsubscribe any time by replying.
Editor, FitCalcs
Oliver Mackman is the named editor of FitCalcs and a director of Best Business Loans Ltd (Companies House 16833937), the company that operates the site. He is accountable for its editorial standards, sourcing and corrections, and requires every result to cite the underlying equation and the named UK source behind it, with health tools carrying the appropriate not-medical-advice caveats.
Last reviewed: 12 June 2026