This 10-week Couch to 5K plan is designed to take complete beginners from walking to confidently running a full 5K. Using a smart, progressive structure rooted in effort-based training, this plan builds your fitness safely and sustainably with four active recovery days and three quality sessions per week. • Active Recovery (Mon, Wed, Fri, Sun): Easy walk/run sessions to promote adaptation, support recovery, and build consistency. • Interval Training (Tuesdays): Short bursts of running at a ...