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.