Couch to 5K Pace Calculator
Set a goal 5K time and instantly get your target race pace, recommended training pace, and run/walk intervals — built for Couch to 5K beginners.
Calculate Your Target Pace
Enter your goal 5K finish time and current fitness level below to get an instant breakdown of your target race pace, training pace, and recommended run/walk intervals.
Pace Calculator
Enter your goal time to see your personalised pace plan
Total time you want to complete the 5K (3.1 miles) in
Used to suggest a sensible run/walk starting interval
Your Pace Plan
Calculated from your goal finish time
Couch to 5K Weekly Structure
The classic 9-week Couch to 5K run/walk progression. Use this alongside your pace results above to plan each session.
| Week | Run Interval | Walk Interval | Session Focus |
|---|---|---|---|
| Week 1-2 | 60 sec | 90 sec | Building the running habit |
| Week 3-4 | 3 min | 90 sec | Extending continuous running |
| Week 5-6 | 5-8 min | 3 min | Longer running blocks |
| Week 7-8 | 20-28 min | None | Sustained continuous running |
| Week 9 | 30 min | None | Full 5K distance, race ready |
Couch to 5K Pace FAQ
Everything you need to know about pacing your Couch to 5K training and race day.
Most Couch to 5K beginners run between 6 and 8 minutes per kilometre (roughly 10 to 13 minutes per mile). Pace matters far less than consistency in the early weeks — the goal is to complete the run/walk intervals, not to hit a specific speed.
The standard Couch to 5K program runs for 9 weeks, with three sessions per week, gradually increasing running time and decreasing walking time until you can run 5 kilometres (or 30 minutes) continuously.
Race pace is the speed needed to hit your goal finish time on race day. Training pace is typically slower, often 30 to 60 seconds per kilometre slower than race pace, to build aerobic fitness without overexerting yourself during regular runs.
Yes. Couch to 5K is specifically designed around alternating running and walking intervals. Walking breaks let your body adapt gradually, reducing injury risk while still building cardiovascular fitness week by week.