How long does it take to go from couch to 5K?

Plan on 8 to 12 weeks. Most couch to 5K programs run about 9 weeks with three sessions a week, and plenty of people take 10 to 12 because they repeat a few weeks. Both are normal.

At the end, you'll be able to jog 30 minutes continuously, which for most people is about 3 miles (5 km). It won't be fast, and it doesn't need to be.

How the plans work

You start with a lot of walking and short bursts of jogging. Each week the jogging part grows and the walking part shrinks. By week 5 or 6 you're typically doing 8 to 10 minutes of running at a time. By the last week, you're running the full 30 minutes.

There are plenty of free versions, and they all follow the same idea. The details aren't important. What matters is that you do the sessions.

When to repeat a week

If you couldn't finish a session, or you were exhausted for the next two days, repeat that week before moving on. A common spot to need that is the jump where running intervals get noticeably longer, usually around weeks 5 and 6.

Missing days

A missed run or two is fine. If you miss more than a week, go back one week of the plan. If you miss a few weeks, go back a few weeks. Progress doesn't vanish, but your body does need to re-adapt.

What helps you finish

• Three fixed days a week with a rest day between each
• A very easy pace, slow enough to talk
• Flat routes at first
• Comfortable shoes

If it makes it easier, I'd treat it as an experiment for 9 weeks and judge afterward. A lot of the early discomfort goes away by week 4 or 5, which is the point where many people quit.

League of Fitness can add a bit of competition to a plan like this, since runs that sync from Apple Health count toward a daily 1v1 match. A calendar and a friend who asks how it went works just as well.

Sharp or worsening pain, chest pain or dizziness means stop and see a doctor. For more on starting out, see how to start running.