00 Beginner plan
Couch to 5K,in 10 weeks.
Couch to 5K in RunV is a 10-week plan called Learn2RunV, written by Coach Crawford for people who have never run before or can't yet run without stopping. You do three sessions a week. It starts with 30-second jogs and one-minute walks, and builds to continuous running.
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The plan at a glance
- Plan
- Learn2RunV - Couch to 5K
- by Coach Crawford
- Length
- 10 weeks
- Sessions
- 3 a week recommended, up to 4
- you pick the days
- Walk breaks
- Yes
- It starts with 30 seconds of jogging and 1 minute of walking, and builds to continuous running.
Who is it for? Absolute beginners: you have never run before, or you can't run continuously yet.
What is in the plan?
- Walk-jog sessions that start with 30-second jogs and 1-minute walks.
- A steady build over 10 weeks to running without stopping.
- Three sessions a week recommended. You pick the days.
- Voice cues speak each step of the session as you run, so you don't need to watch a clock.
Start2RunV - 5K Foundation
Can you already jog for a few minutes? Start2RunV is a 12-week 5K foundation plan with four sessions a week recommended. Its first four weeks are walk-jog, then it moves to easy runs, intervals and tempo, with runs of up to 45 minutes.
How do I start?
1
Get the app
RunV is free to download and free to run with.
2
Answer a few questions
Coach Crawford's plan builder asks your distance, your experience and your goal, then gives you your plan.
3
Run your first session
Voice cues speak each step. Your 7-day Premium trial covers the plan.
This is general training information, not medical advice. If you have a health condition or have not exercised for a long time, check with your doctor first.
Asked often
How long does Couch to 5K take?
Coach Crawford's Learn2RunV plan in RunV is 10 weeks, with three sessions a week recommended.
Do I need to be able to run already?
No. Learn2RunV is for people who have never run before or can't run continuously. It starts with 30-second jogs and one-minute walks.
How many times a week do I run?
Three sessions a week are recommended, and you can do up to four. You pick your days, and if you pick fewer the plan keeps the most important sessions.
Is the Couch to 5K plan free?
Coach Crawford plans are part of RunV Premium, which starts with a 7-day free trial. Recording your runs is free, and if you stop paying your plan stays readable.
Do I need a watch?
No. Your phone records the run and speaks each step of the session. You can also start a session from an Apple Watch or Wear OS watch.
