Couch to 5K progress calculator
Couch to 5K is a nine-week plan that takes a non-runner to a continuous 30-minute run, about 5 km, with three sessions a week. FitCalcs shows where you are in the plan, the run and walk pattern for your current week, and the pace you need for a goal 5K time. If a week feels too hard, repeat it before moving on. The official plan and its podcast are free on the NHS website. See a GP first if you are new to exercise or have a health condition. This is general information, not medical advice.
How this is worked out
FitCalcs follows the structure of the NHS Couch to 5K plan: three runs a week for nine weeks, building from short run/walk intervals to a continuous 30-minute run that covers about 5 km for most people.
progress % = current week ÷ 9 x 100
goal pace = goal time ÷ 5 km
The weekly run/walk pattern shown is the standard NHS structure. If a week feels too hard, repeat it before moving on. The official plan and its podcast are free on the NHS website.
Informational only, not medical advice. See a GP first if you are new to exercise or have a health condition. Editorially reviewed by FitCalcs, with each figure citing its source.
Calculators and Data Desk, FitCalcs
FitCalcs' editorial desk builds and documents the calculators, citing the underlying equation and the UK dataset behind every number. Health-related tools are editorially reviewed, with figures cited to named UK sources.
Last reviewed: 12 June 2026