Couch to 5K
From 0 to running 5 km without stopping in 8 weeks.
The mission
The classic beginner-friendly running protocol. Walk-run intervals that build to a non-stop 5 km finish.
Daily task
Run today's scheduled interval or log active recovery.
When to do it
Morning before work or evening to wind down. Same time = better adherence.
How to perform — step by step
- 1Warm up with 5 min brisk walk before every session.
- 2Land mid-foot under the hip — not heel-first out in front.
- 3Cadence ~170 steps/min — short, light steps. No bouncing.
- 4Cool down with 5 min walk + calf and hip stretches.
How this one works
No complicated schedule — just do the daily task above and hit Log today once you've done it. Come back every day for 56 days to unlock your reward code.
Rules
- Run 3 days per week minimum (M / W / F).
- Follow the day's run-walk intervals exactly.
- Strength train or walk on off days — no full rest.
Common mistakes
- Starting too fast. Run at conversation pace, not race pace.
- Skipping warm-up = shin splints by Week 3.
- Running on consecutive days early on — needs 48h recovery.
Reward when you finish
10% OFF any Onyx program
5K Finisher Badge + Onyx Running plan discount.
A unique one-time discount code is generated just for you on Day 56. Codes are single-use and tied to your account — they can't be shared or reused.