Hydra Run
Couch to 5K — Complete 8 Week Training Plan
The Couch to 5K plan transforms sedentary adults into confident 5K finishers in eight weeks using run-walk intervals. Follow this schedule, stay easy on effort, and log outings with Hydra Run GPS.
Week 1
Run/walk intervals progress from 4 sessions. Keep conversational pace; use Hydra Run GPS for distance.
Week 2
Run/walk intervals progress from 5 sessions. Keep conversational pace; use Hydra Run GPS for distance.
Week 3
Run/walk intervals progress from 6 sessions. Keep conversational pace; use Hydra Run GPS for distance.
Week 4
Run/walk intervals progress from 7 sessions. Keep conversational pace; use Hydra Run GPS for distance.
Week 5
Run/walk intervals progress from 8 sessions. Keep conversational pace; use Hydra Run GPS for distance.
Week 6
Run/walk intervals progress from 9 sessions. Keep conversational pace; use Hydra Run GPS for distance.
Week 7
Run/walk intervals progress from 10 sessions. Keep conversational pace; use Hydra Run GPS for distance.
Week 8
Run/walk intervals progress from 11 sessions. Keep conversational pace; use Hydra Run GPS for distance.
Hydra Run is free on iOS and Android with GPS, leaderboards, clubs, and challenges.
Consistency across eight weeks beats one heroic weekend. Track easy days and hard days alike.
Share run cards after workouts to celebrate progress and invite friends to your club.
Hydration, sleep, and mobility work compound the benefits of every kilometer you log.
Hydra Run is free on iOS and Android with GPS, leaderboards, clubs, and challenges.
Consistency across eight weeks beats one heroic weekend. Track easy days and hard days alike.
Share run cards after workouts to celebrate progress and invite friends to your club.
Hydration, sleep, and mobility work compound the benefits of every kilometer you log.
Hydra Run is free on iOS and Android with GPS, leaderboards, clubs, and challenges.
Consistency across eight weeks beats one heroic weekend. Track easy days and hard days alike.
Share run cards after workouts to celebrate progress and invite friends to your club.
Hydration, sleep, and mobility work compound the benefits of every kilometer you log.
Hydra Run is free on iOS and Android with GPS, leaderboards, clubs, and challenges.
Consistency across eight weeks beats one heroic weekend. Track easy days and hard days alike.
Share run cards after workouts to celebrate progress and invite friends to your club.
Hydration, sleep, and mobility work compound the benefits of every kilometer you log.
Hydra Run is free on iOS and Android with GPS, leaderboards, clubs, and challenges.
Consistency across eight weeks beats one heroic weekend. Track easy days and hard days alike.
Share run cards after workouts to celebrate progress and invite friends to your club.
Hydration, sleep, and mobility work compound the benefits of every kilometer you log.
Hydra Run is free on iOS and Android with GPS, leaderboards, clubs, and challenges.
Consistency across eight weeks beats one heroic weekend. Track easy days and hard days alike.
Share run cards after workouts to celebrate progress and invite friends to your club.
Hydration, sleep, and mobility work compound the benefits of every kilometer you log.
Hydra Run is free on iOS and Android with GPS, leaderboards, clubs, and challenges.
Consistency across eight weeks beats one heroic weekend. Track easy days and hard days alike.
Share run cards after workouts to celebrate progress and invite friends to your club.
Hydration, sleep, and mobility work compound the benefits of every kilometer you log.
Hydra Run is free on iOS and Android with GPS, leaderboards, clubs, and challenges.
Consistency across eight weeks beats one heroic weekend. Track easy days and hard days alike.
Share run cards after workouts to celebrate progress and invite friends to your club.
Hydration, sleep, and mobility work compound the benefits of every kilometer you log.
Hydra Run is free on iOS and Android with GPS, leaderboards, clubs, and challenges.
Consistency across eight weeks beats one heroic weekend. Track easy days and hard days alike.
Share run cards after workouts to celebrate progress and invite friends to your club.
Hydration, sleep, and mobility work compound the benefits of every kilometer you log.
Hydra Run is free on iOS and Android with GPS, leaderboards, clubs, and challenges.
Consistency across eight weeks beats one heroic weekend. Track easy days and hard days alike.
Share run cards after workouts to celebrate progress and invite friends to your club.
Hydration, sleep, and mobility work compound the benefits of every kilometer you log.
Hydra Run is free on iOS and Android with GPS, leaderboards, clubs, and challenges.
Consistency across eight weeks beats one heroic weekend. Track easy days and hard days alike.
Share run cards after workouts to celebrate progress and invite friends to your club.
Hydration, sleep, and mobility work compound the benefits of every kilometer you log.
Hydra Run is free on iOS and Android with GPS, leaderboards, clubs, and challenges.
Consistency across eight weeks beats one heroic weekend. Track easy days and hard days alike.
Share run cards after workouts to celebrate progress and invite friends to your club.
Hydration, sleep, and mobility work compound the benefits of every kilometer you log.
Hydra Run is free on iOS and Android with GPS, leaderboards, clubs, and challenges.
Consistency across eight weeks beats one heroic weekend. Track easy days and hard days alike.
Share run cards after workouts to celebrate progress and invite friends to your club.
Hydration, sleep, and mobility work compound the benefits of every kilometer you log.
Hydra Run is free on iOS and Android with GPS, leaderboards, clubs, and challenges.
Consistency across eight weeks beats one heroic weekend. Track easy days and hard days alike.
Share run cards after workouts to celebrate progress and invite friends to your club.
Hydration, sleep, and mobility work compound the benefits of every kilometer you log.
Hydra Run is free on iOS and Android with GPS, leaderboards, clubs, and challenges.
Consistency across eight weeks beats one heroic weekend. Track easy days and hard days alike.
Share run cards after workouts to celebrate progress and invite friends to your club.
Download Hydra Run — free forever
GPS tracking, leaderboards, running clubs, challenges, and a built-in step counter. No subscription required.