I'm James Gonzo, a beginner-friendly coach in Heywood. A lot of people ask me for a Couch to 5K plan they can print and stick on the fridge. This page has one. It's the same nine-week structure the NHS uses, laid out on a single sheet, with a run log that lets you tick off each run and mark the ones you repeat.
It's free to print. Add your first name and email address and the download starts straight away. I'll also email you a link so you can come back to it.
This is an independent JG Fitness printable. It isn't issued by the NHS. The run and walk times come from the free NHS Couch to 5K plan, which I checked on 24 October 2026. If anything on my sheet ever differs from the NHS page, the NHS page is the one to follow. If you want a trainer's voice in your ears, the free NHS Couch to 5K app does that and times every run for you.
Print the plan and run log
Free. Enter your first name and email and the PDF downloads straight away. PDF, 3 pages, A4, 49 KB. Prints fine in black and white.
What's on the sheet
The PDF has three parts:
- The plan on one page. All nine weeks, with the running and walking times for each run.
- The run log. One line for every run: the date, whether you did it as planned or repeated it, how hard it felt, and a note to yourself.
- A week-by-week strength guide. Which runs to pair with my two short strength sessions, so your rest days stay easy.
You can print it on plain A4 paper in black and white. Pin it up or fold it into your running bag.
The 9-week Couch to 5K plan PDF at a glance
You run three times a week, with a rest day between each run. Each run starts with a 5 minute warm-up walk and ends with a 5 minute cool-down walk. The times below are the running and walking in the middle.
| Week | Runs 1, 2 and 3 | Running time in the middle |
|---|---|---|
| 1 | Run 1 minute, walk 1 minute 30 seconds. Do that 7 times, then run for 1 minute. | 8 minutes |
| 2 | Run 1 minute 30 seconds, walk 2 minutes. Do that 5 times, then run for 1 minute 30 seconds. | 9 minutes |
| 3 | Run 1:30, walk 1:30, run 3:00, walk 3:00, run 1:30, walk 1:30, run 3:00. | 9 minutes |
| 4 | Run 3:00, walk 1:30, run 5:00, walk 2:30, run 3:00, walk 1:30, run 5:00. | 16 minutes |
| 5 | Run 1: run 5:00, walk 3:00, run 5:00, walk 3:00, run 5:00. Run 2: run 8:00, walk 5:00, run 8:00. Run 3: run for 20 minutes without stopping. | 15, 16 and 20 minutes |
| 6 | Run 1: run 5:00, walk 3:00, run 8:00, walk 3:00, run 5:00. Run 2: run 10:00, walk 3:00, run 10:00. Run 3: run for 25 minutes. | 18, 20 and 25 minutes |
| 7 | All three runs: run for 25 minutes. | 25 minutes |
| 8 | All three runs: run for 28 minutes. | 28 minutes |
| 9 | All three runs: run for 30 minutes. | 30 minutes |
Weeks 1 to 4 and 7 to 9 repeat the same session three times. Weeks 5 and 6 change from run to run, so read those two carefully. The running time in the last column is my own sum from the NHS times, not an NHS figure. It doesn't include the walking breaks or the 10 minutes of warm-up and cool-down walking.
The NHS says you can complete the programme in 9 weeks or longer, and it's fine to repeat any run or week. That's why my log has a box for repeats.
How to use the run log
- Write the date before you set off. It makes the run feel booked in.
- Tick the box when you finish, even if you walked more than the plan said. Finishing counts.
- Use the "repeated" box for any run you do a second time. Nothing is wrong with a repeat. The NHS plan says it's okay to repeat any run or week. I've written about when to do it in Can you repeat a week of Couch to 5K?
- Score how it felt, 1 to 10. One means very easy, ten means as hard as you could go. Aim for something you could talk through in short sentences. If you're regularly at 9, slow down or repeat the run.
- Add one line of notes: the route, the weather, whether your legs felt heavy. When week 5 is tough, a log full of small wins is good to look back at.
If you miss a run, don't double up to catch up. Leave a gap in the log and carry on with the next one. You can write "missed" and why. Nobody marks it.
Heading into week 5? I've written about the 20-minute run in Week 5 Couch to 5K: Why the 20-Minute Run Feels So Hard.
Fitting in strength
Short strength sessions help your legs and hips cope with the running. My free Couch to 5K strength plan has two short sessions a week and no equipment: six movements, nine weeks, matched to the run week you're on.
The simple pattern in that plan is:
- Run 1: run first, then Strength A after your cool-down walk or later in the day.
- Run 2: same again with Strength B.
- Run 3: running only.
- Days between: rest or gentle walking.
If you repeat a Couch to 5K week, repeat its strength week too. The strength plan is my own adaptation, not an NHS plan.
Before you start
- Health: the NHS says to speak to a GP first if you're worried about your health before starting an exercise plan like Couch to 5K. Stop if something feels sharp or wrong. This is general information, not medical advice.
- Shoes and clothes: the NHS suggests comfortable clothes and running shoes that support your feet. I've listed cheaper options in Couch to 5K kit under £50.
- Timing the runs: use the NHS app, a watch or a phone timer. The NHS Couch to 5K page says the app times everything for you.
- In the dark: the NHS says to wear reflective clothing and stick to well-lit routes.
- Treadmill: the NHS says you can do your runs on a treadmill instead of outside. I explain how to set it up in Couch to 5K on a treadmill.
- Starting over 50: the NHS plan is the same at any age. I've written about starting gently in Couch to 5K over 50.
- Pace: the NHS plan is about time on your feet, not speed.
If you're picking an app to go with the printout, I've compared them in Best Couch to 5K app UK.
Questions
Is there a printable Couch to 5K plan?
Yes. The NHS has a PDF of the plan on its Couch to 5K page. This page gives you a different sheet: the same nine weeks on one page, plus a run log with space for repeat runs and a strength guide.
Can I print this Couch to 5K plan for free?
Yes. It's free to download and print. You enter your first name and email address and the download starts straight away.
Is this the NHS plan?
It follows the NHS Couch to 5K run and walk times, which I checked on 24 October 2026. It's an independent JG Fitness printable and isn't produced or endorsed by the NHS.
How long does Couch to 5K take?
Nine weeks, three runs a week, ending with 30 minutes of running. The NHS says you can take longer. Repeating a run or a week is fine.
What do I do if I miss a run?
Carry on with the next run when you're ready. If you missed more than one in a week, repeat the week. Don't run two days in a row to catch up.
Can I do the plan on a treadmill?
Yes. The NHS says you can run on a treadmill instead of outside. Use the same times.
What should I do after week 9?
The NHS suggests joining a parkrun, a free weekly event where you can walk, jog or run 5km at your own pace. If you'd rather keep a routine at home, my running page has a four-week plan with two short strength sessions for people already comfortable with easy runs.
Is the strength plan part of the NHS plan?
No. It's my own companion plan. It's optional.
Source: the NHS Couch to 5K running plan, checked on 24 October 2026.
Your plan is on the fridge. Now pick your first run day.
Print the sheet, pick the day you'll do Run 1 and write it in the log. Then take the first run slowly. If you'd like a few short exercises to go with it, my free Couch to 5K strength plan fits around your runs.
If you want a simple routine for the days between, my free 7-day kickstart plan has everyday meals and three 20 minute workouts at home. It's general information and not medical advice.
Which week are you most nervous about?
Cheers,
James
