If you want to start running but do not know where to begin, this couch to 5k plan is for you. Designed for adults starting from scratch, this complete 12-week program uses walk-run intervals to gradually build endurance — no prior experience, no assumptions about your fitness level, and no need to run continuously on day one. With session-by-session guidance, practical troubleshooting, and a clear path from walking to running 5 kilometers, this guide shows you exactly how to become a runner at your own pace.