Beginner Running

If you want to start running but do not know where to begin, this couch to 5k plan is for you. Designed for adults starting from scratch, this complete 12-week program uses walk-run intervals to gradually build endurance — no prior experience, no assumptions about your fitness level, and no need to run continuously on day one. With session-by-session guidance, practical troubleshooting, and a clear path from walking to running 5 kilometers, this guide shows you exactly how to become a runner at your own pace.