9-Week Couch to 5K Plan Build your confidence, fitness, and endurance — one run at a time. This 9-week Couch to 5K plan is designed to take you from little or no running experience to completing your first 5K with confidence. Created by an Athletics Australia–accredited running coach, it provides a supportive, step-by-step structure that balances progression with recovery — helping you stay consistent, motivated, and injury-free. Each week includes three guided sessions combining walk-run ...