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Run your first 5K

A gentle couch-to-5K build, ending with a real race.

Health
8 weeks
~30 min a day
Beginner
3 milestones
12 tasks

Free to start. Goaltree adds it to your goals and puts the first tasks on Today.

The plan

Milestone 1

Build the habit (Weeks 1–3)
Get moving
- Get proper running shoes
- Run/walk three times per week
- Reach 20 minutes continuous
- Warm up and cool down each run
Milestone 2

Increase distance (Weeks 4–6)
Go further
- Run 3K without stopping
- Add one longer run each week
- Learn basic stretching and recovery
- Track your pace and distance
Milestone 3

Race day (Weeks 7–8)
Finish strong
- Complete a full 5K in training
- Sign up for a local 5K event
- Plan your race-day routine
- Run the race

Start today

Build the habit. Reach the goal.

Start with one habit and one goal. Goaltree gives you the plan, the streak and a coach to keep you going. Free to start.

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