27 sessions · 9 weeks · updated October 3, 2026
A first 5K, one honest session at a time
The 9-week run/walk plan laid out session by session — minutes, pace, treadmill speed and distance for every one of the 27 runs, plus what to do when a week goes wrong.
Photo by Steven Lelham on Unsplash
The nine weeks at a glance
All 27 sessions →-
Weeks 1–4
- Week 1 24min running 8 × (run 1 min, walk 90 sec) Longest run: 1 min
- Week 2 27min running 6 × (run 90 sec, walk 2 min) Longest run: 1.5 min
- Week 3 27min running 2 × (run 90 sec, walk 90 sec, run 3 min, walk 3 min) Longest run: 3 min
- Week 4 48min running run 3 min, walk 90 sec, run 5 min, walk 2.5 min, run 3 min, walk 90 sec, run 5 min Longest run: 5 min
-
Weeks 5–6
Photo by Tirza van Dijk on Unsplash
-
Weeks 7–9
Photo by Joshua Hoehne on Unsplash
Minutes of running per week (min)
Three tools, no sign-up
- Running pace converterType a pace, a treadmill speed or a 5K time and see the other two instantly — plus how far you get in 20, 25 and 30 minutes.
- 9-week 5K plan builderPick a start date, three run days and a starting pace. Get all 27 sessions with real dates, the distance each one covers, and a calendar file.
- Stuck on a week? What to do next, by week and problemChoose the week you are on and what went wrong. Get a specific next session: repeat, split the long run, slow the pace or step back a week.
Free printable plan All 27 sessions on one page, with tick boxes
Guides
All guides →
Finished the Plan but Not Running 5K Yet? Here's Why
Running 30 minutes only equals 5K at about 9:39 per mile. At slower paces you need extra minutes. See how many, and how to add them a little each week.
First running shoes for beginners: what matters
You can start week 1 in any comfortable sneakers. A dedicated pair matters around weeks 3-4, when run time rises from 9 to 16 minutes a session.
- How easy should easy running feel for beginners?Easy running should let you talk in full sentences. Slowing 30-60 sec per mile costs under 0.2 miles in a 30-minute run and makes it far easier.
- How to restart a run/walk plan after quittingRestart one week back per week off, up to a point. After 5-6 weeks off, go to half your old week; after 7 or more, start at week 1 or 2.
- Is My Running Pace Too Slow? A Beginner Pace GuideNo pace is too slow for a beginner run/walk plan. If you can talk in short sentences, you are on track. See where 11:00 to 18:30 per mile lands.
- Should you repeat a week of a 9-week running plan?Repeat a week if you had to stop during the longest run on 2 of 3 days, or failed the talk test at a slow pace. Otherwise move on to the next week.
Photo by McCarthy Beckan on Unsplash · Photo by Huckster on Unsplash
General information, not medical advice. If you have a health condition or have not exercised in a long time, check with a doctor before starting.