The Couch to 5k in 9 weeks running program






Couch to 5k Metric Version

Before you lace up those running shoes, I strongly advise you to consult with your healthcare provider. Although the program is structured to accommodate beginners, everyone’s health and physical condition is unique, and what works for one person might not work for another. Read more.

Week

Workout 1

Workout 2

Workout 3
1

Brisk five-minute warmup walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes.

Brisk five-minute warmup walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes.

Brisk five-minute warmup walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes.
2

Brisk five-minute warmup walk. Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes.

Brisk five-minute warmup walk. Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes.

Brisk five-minute warmup walk. Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes.
3

Brisk five-minute warmup walk, then do two repetitions of the following:

  • Jog 200 metres
    (or 90 seconds)
  • Walk 200 metres
    (or 90 seconds)
  • Jog 400 metres
    (or 3 minutes)
  • Walk 400 metres
    (or three minutes)

Brisk five-minute warmup walk, then do two repetitions of the following:

  • Jog 200 metres
    (or 90 seconds)
  • Walk 200 metres
    (or 90 seconds)
  • Jog 400 metres
    (or 3 minutes)
  • Walk 400 metres
    (or three minutes)

Brisk five-minute warmup walk, then do two repetitions of the following:

  • Jog 200 metres
    (or 90 seconds)
  • Walk 200 metres
    (or 90 seconds)
  • Jog 400 metres
    (or 3 minutes)
  • Walk 400 metres
    (or three minutes)
4

Brisk five-minute warmup walk, then:

  • Jog 400m
    (or 3 minutes)
  • Walk 200m
    (or 90 seconds)
  • Jog 800m
    (or 5 minutes)
  • Walk 400m
    (or 2-1/2 minutes)
  • Jog 400m
    (or 3 minutes)
  • Walk 200m
    (or 90 seconds)
  • Jog 800m
    (or 5 minutes

Brisk five-minute warmup walk, then:

  • Jog 400m
    (or 3 minutes)
  • Walk 200m
    (or 90 seconds)
  • Jog 800m
    (or 5 minutes)
  • Walk 400m
    (or 2-1/2 minutes)
  • Jog 400m
    (or 3 minutes)
  • Walk 200m
    (or 90 seconds)
  • Jog 800m
    (or 5 minutes

Brisk five-minute warmup walk, then:

  • Jog 400m
    (or 3 minutes)
  • Walk 200m
    (or 90 seconds)
  • Jog 800m
    (or 5 minutes)
  • Walk 400m
    (or 2-1/2 minutes)
  • Jog 400m
    (or 3 minutes)
  • Walk 200m
    (or 90 seconds)
  • Jog 800m
    (or 5 minutes
5

Brisk five-minute warmup walk, then:

  • Jog 800m
    (or 5 minutes)
  • Walk 400m
    (or 3 minutes)
  • Jog 800m
    (or 5 minutes)
  • Walk 400m
    (or 3 minutes)
  • Jog 800m
    (or 5 minutes)

Brisk five-minute warmup walk, then:

  • Jog 1.2km
    (or 8 minutes)
  • Walk 800m
    (or 5 minutes)
  • Jog 1.2km
    (or 8 minutes)

Brisk five-minute warmup walk, then jog 3.2km (or 20 minutes) with no walking.
6

Brisk five-minute warmup walk, then:

  • Jog 800m
    (or 5 minutes)
  • Walk 400m
    (or 3 minutes)
  • Jog 1.2km
    (or 8 minutes)
  • Walk 400m
    (or 3 minutes)
  • Jog 800m
    (or 5 minutes)

Brisk five-minute warmup walk, then:

  • Jog 1.6km
    (or 10 minutes)
  • Walk 400m
    (or 3 minutes)
  • Jog 1.6km
    (or 10 minutes)
 Brisk five-minute warmup walk, then jog 3.6km (or 25 minutes) with no walking.
7

Brisk five-minute warmup walk, then jog 4km (or 25 minutes).

Brisk five-minute warmup walk, then jog 4km (or 25 minutes).

Brisk five-minute warmup walk, then jog 4km (or 25 minutes).
8

Brisk five-minute warmup walk, then jog 4.5km
(or 28 minutes).

Brisk five-minute warmup walk, then jog 4.5km
(or 28 minutes).

Brisk five-minute warmup walk, then jog 4.5km
(or 28 minutes).
9

Brisk five-minute warmup walk, then jog 5km (or 30 minutes).

Brisk five-minute warmup walk, then jog 5km (or 30 minutes).

The final workout! Congratulations! Brisk five-minute warmup walk, then jog 5km (or 30 minutes).