Couch to 3km
What's in the Couch to 3k plan?
4 Week Plan
Ideal for the non-runner looking to start running
Made For Beginners
A simple to follow plan starting with walk/runs and gradually progressing to 3km
Stretching Workouts
Simple daily stretching and rolling workouts to help keep you injury free
Running Technique
Easy to follow running technique videos to follow
Strength Workouts
Twice weekly easy bodyweight strength and stability workouts
Nutrition Guide
An introduction to a healthy eating plan which will help your running
Your step-by-step guide to running your first 3km
If you’ve ever thought “I’m just not a runner”, this plan is here to prove you wrong — in the best way possible.
Over 4 weeks, we’ll guide you from zero to confidently running 3km — without feeling wrecked or overwhelmed.
You’ll follow an easy walk/run routine just 3 times per week, designed to build your fitness gradually while keeping things enjoyable and achievable.
Each week also includes:
✅ Two simple bodyweight strength sessions to build a more resilient body
✅ Short daily mobility and rolling exercises to help you move better and avoid niggles
✅ Clear instructions, videos, and encouragement to keep you on track
No pressure. No complicated workouts. Just a realistic plan that meets you where you are — and helps you build consistency, confidence, and momentum.
By the end of 4 weeks, you’ll be able to run 3km comfortably — and, more importantly, you’ll actually enjoy it.
Couch to 3k Training Load
Intensity
1 / 5
Strength
1 / 5
Endurance
1 / 5
Training Load
1 / 5
Membership Benefits
50+ training plans
Training plans from 3km – 100 miles
10+ injury rehab plans
learn how to diagnose and self treat a variety of common running injuries
100+ running articles
Covering everything you need to know to become a healthy, strong and consistent runner
Regular new content
New content added weekly
Streek community
join our active and engaging online community
Product discounts
partner discounts available for members
What our members say
I also want to mention how instrumental your plans and online guidance have been to a big turnaround in my life and a refound love of the outdoors and running
Sanil Patel
“When I joined my average pace for a 5km race was 6:53 min/km with elevation gain of 53m…
I recently did the 50km Coastal Ascent and my average pace was 6:55 min/km with elevation gain of 1454m.
Not bad I reckon! So, thanks again for your plans! ”
Nick Theile
Frequently asked questions
Is this program suitable for a beginner?
Yes. This plan is designed specifically to help you gradually build up to running 3km, even if you have never run a step before.
Can you help me train when I'm injured?
Probably, depending on your injury.rnWe are very sorry to hear you are injured. We know how difficult that can be.rnrnIf you have an injury that requires some rest from running, there are almost always some cross-training options available to help you maintain your fitness, strength, and sanity. By cross-training while you are injured, and including some simple strength, stretching and foam rolling routines, you will speed up your recovery time and ultimately make your return to running easier and more successful.rnrnYou can start our free 4 week cross training plan now for FREE.rnrnIt will help you to identify appropriate exercises based on your injury type and recommend what cross training methods will work best for your injury. When you are ready you can start our 10-week return to running program (url) or one of our run-specific rehab plans.
Can I start this program late?
You get immediate access to your training plan when you join. You can view the current week plus any previous weeks.rnrnWe recommend that you start on week 1 of the plan and follow the running technique instructions, plus the body maintenance exercises.
About the founder
Mark Green
Physiotherapist and Elite Runner
Mark, has helped over 20,000 athletes improve their running and achieve their race goals. His holistic approach to training ensures noticeable improvements in your movement from the outset
