Couch to 7km Running Workout Plan For Beginners

Here is our expert-designed programme to completing a 7km run in just 9 weeks! Build your running endurance, speed, and fitness with this guide.

Couch to 7km Running Workout Plan by Experts

Not a runner at all but want to accomplish a 7km run (or more, even) at one go?

Here is our programme to help you build running endurance, speed and fitness.

To help you get fit as fast as possible stick to this progressive program and listen to your body to avoid any injuries!

This article was written by Metasport Singapore.

Couch to 7km Running Workout Plan by Experts

Before We Get Started...

...Let’s understand what good running training requires. In general, the more we run the fast we will get.

However, not all runs can be the same. We will start off slow and easy building throughout the program to incorporate speed work and race pace (RP) work.

Race pace is the speed at which you want to complete the final 7km at. For example, if I want to complete the 7km run in 35 minutes my race pace would be 5 minutes per km (35/7 = 5).

If you are unsure how fast you can run stick to 6 minutes per km at the beginning and adjust your speed as you get faster!

Don’t forget to take care of your body. 

Start each run off with a warmup and some dynamic stretching, hydrate along the way, and be sure to do a light cool down with static stretching once you are done with your runs.

Couch to 7km Running Workout Plan

The 9 Week Couch to 7km Running Program

WIthout further ado, let's begin with the programme:

Week 1:
20 minutes jog (3 min run, 2 min walk)

25 minutes jog (3 min run, 2 min walk)

Week 2:
25 minutes jog (4 min run, 1 min walk)

15 minutes jog

Week 3:
30 minutes jog (4 min run, 1 min walk)

20 minutes jog

Week 4:
25 minutes jog

5x2 minutes @ Race pace effort (10 min warmup (WU), 5x2 min @ race pace (RP) with 2 min rest, 5 min cooldown (CD) )

Couch to 7km Running Workout Plan

Week 5:
30 minutes jog

5x3 minutes @ Race pace effort (10 min WU, 5x3 min @ RP with 2 min rest, 5 min CD)

Week 5:
35 minutes jog

15 minute tempo effort (5 min WU, 15 min hard, 5 min walk, 5 min CD)

25 minutes jog with fast effort (4 min jog, 30 sec sprint, 30 sec walk, repeat 5x)

Week 6:
40 minutes jog

5x4 minutes @ Race pace effort (10 min WU, 5x4 min @ RP with 2 min rest, 5 min CD)

30 minutes jog with fast effort (4 min jog, 30 sec sprint, 30 sec walk, repeat 6x)

Week 7:
45 minutes jog

5km Virtual Run (5km as fast as possible)

Active recovery (a good way to recover after a hard effort is light swimming or a short bike ride)

Week 8:
45 minutes jog

5x6 minutes @ Race pace effort (10 min WU, 5x6 min @ RP with 2 min recovery, 5 min CD)

2x15 minutes tempo effort (5 min WU, 15 min hard, 5 min walk, 15 minute hard, 5 min CD)

Week 9:
45min jog with Race pace efforts (4 mins easy jog, 1 min at RP effort)

7km Hybrid Race (Let’s see all the hard work and training pay off)

Active recovery (a good way to recover after a hard effort is light swimming or a short bike ride)

Follow our running workout plan, and you're sure to achieve your first 7km (or even more!) in no time.

All the best!

Couch to 7km Running Workout Plan

Adapted By: Terence Cheah

Running Digital Sports Leader, Decathlon Singapore

Talk less, run more!

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