The Couch to 5km running programme is a guided journey to running 5km comfortably, whether you are a complete beginner or are looking to get back into running after a break. The calendar below provides a breakdown for your runs over 9 weeks, starting low and slow, and building up to longer runs. You can use it to add your runs to your own calendar, or print it out to stick up somewhere you’ll see it regularly. There are also many apps available to help you!

If you already can run 5km and want to progress, you may want to check out the Running Programme: 5km Improver.