Treadmill WorkoutsZero to 5K: a 6-week treadmill running plan for beginners
Zero to 5K covers the same journey as Couch to 5K in six weeks instead of nine. The runs grow more quickly, so it suits beginners who are already fairly active, or anyone who wants a shorter plan with a clear finish line.
- Level
- Beginner
- Goal
- Run 5K
- Length
- 6 weeks
- Sessions
- 18 in total, 3 a week
- Session length
- 24–43 minutes
- Start if
- You are reasonably active and can walk briskly for 30 minutes.
- You will finish with
- Running for 15 to 20 minutes at a time.
Your first Zero to 5K workout is free in the app, then try the full plan free for 7 days.
Who it’s for
- You have never run but already do some exercise
- You have a 5K event coming up in about six weeks
- Couch to 5K feels a little slow for you
How it progresses
Week 1
One and two-minute runs with walking breaks.
Weeks 2–3
Runs of three minutes, then five to eight minutes.
Weeks 4–5
Repeated runs of 8 to 12 minutes with short walks between.
Week 6
Two 15-minute runs, building to a 20-minute run.
The full Zero to 5K schedule
Every session in the plan, drawn to the same time scale. Choose walking and running speeds that feel right for you; the plan builds time, not pace.
WalkRun
Week 1
Session 124 min
Warm up 3 min, then 9 × (Run 1 min, Walk 1 min), Run 1 min, then cool down 2 min.
Sessions 2–333 min each
Warm up 3 min, then 4 × (Run 2 min, Walk 4 min), Run 2 min, then cool down 4 min.
Week 2
Sessions 1–226 min each
Warm up 3 min, then 3 × (Run 3 min, Walk 3 min), Run 3 min, then cool down 2 min.
Session 324 min
Warm up 3 min, then Run 4 min, Walk 3 min, Run 5 min, Walk 3 min, Run 4 min, then cool down 2 min.
Week 3
Session 126 min
Warm up 3 min, then Run 5 min, Walk 2 min, Run 7 min, Walk 2 min, Run 5 min, then cool down 2 min.
Session 225 min
Warm up 3 min, then Run 4 min, Walk 2 min, Run 8 min, Walk 2 min, Run 4 min, then cool down 2 min.
Session 331 min
Warm up 3 min, then Run 8 min, Walk 2 min, Run 6 min, Walk 2 min, Run 8 min, then cool down 2 min.
Week 4
Session 133 min
Warm up 3 min, then 2 × (Run 8 min, Walk 2 min), Run 8 min, then cool down 2 min.
Session 232 min
Warm up 3 min, then Run 10 min, Walk 2 min, Run 8 min, Walk 2 min, Run 5 min, then cool down 2 min.
Session 333 min
Warm up 3 min, then 2 × (Run 8 min, Walk 2 min), Run 8 min, then cool down 2 min.
Week 5
Session 134 min
Warm up 3 min, then 2 × (Run 9 min, Walk 1 min), Run 9 min, then cool down 2 min.
Session 235 min
Warm up 3 min, then Run 12 min, Walk 2 min, Run 9 min, Walk 2 min, Run 5 min, then cool down 2 min.
Session 333 min
Warm up 3 min, then 2 × (Run 8 min, Walk 2 min), Run 8 min, then cool down 2 min.
Week 6
Session 139 min
Warm up 3 min, then Run 15 min, Walk 1 min, Run 15 min, then cool down 5 min.
Session 231 min
Warm up 3 min, then 2 × (Run 8 min, Walk 1 min), Run 8 min, then cool down 2 min.
Session 343 min
Warm up 3 min, then Run 20 min, Walk 2 min, Run 15 min, then cool down 3 min.
Follow it without watching the clock.
In Treadmill Workouts, every session above is guided. The app announces each walk and run, shows what is coming next, and logs the workout when you finish.
Tips for Zero to 5K
- The jumps between weeks are bigger than in Couch to 5K, so keep your easy runs genuinely easy.
- Three sessions a week with a rest day between them works best.
- If week 3 or 4 feels too big a step, switch to Couch to 5K at the matching run length.
Zero to 5K questions
Is Zero to 5K harder than Couch to 5K?
It reaches longer runs sooner, so each week asks a little more of you. The total time per session is similar: 24 to 43 minutes, three times a week.
How many sessions are in Zero to 5K?
18 sessions over six weeks, three per week.
Which should I choose, Zero to 5K or Couch to 5K?
If you rarely exercise, start with Couch to 5K. If you are already active, for example walking, cycling or going to classes, Zero to 5K will get you there faster.