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Couch to 5k Metric Version




Week 1
Workout 1
Brisk five-minute warmup walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes.

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

Workout 3
Brisk five-minute warmup walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes.
Week 2
Workout 1
Brisk five-minute warmup walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes.

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

Workout 3
Brisk five-minute warmup walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes.
Week 3
Workout 1
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)
Workout 2
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)
Workout 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)
Week 4
Workout 1
Brisk five-minute warmup walk, then:
  • Jog 400m (or 3 minutes)
  • Walk 200 metres (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)
Workout 2
Brisk five-minute warmup walk, then:
  • Jog 400m (or 3 minutes)
  • Walk 200 metres (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)
Workout 3
Brisk five-minute warmup walk, then:
  • Jog 400m (or 3 minutes)
  • Walk 200 metres (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)
Week 5
Workout 1
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)
Workout 2
Brisk five-minute warmup walk, then:
  • Jog 1.2km (or 8 minutes)
  • Walk 800m (or 5 minutes)
  • Jog 1.2km (or 8 minutes)
Workout 3
Brisk five-minute warmup walk, then jog 3.2km (or 20 minutes) with no walking.
Week 6
Workout 1
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)
Workout 2
Brisk five-minute warmup walk, then:
  • Jog 1.6km (or 10 minutes)
  • Walk 400m or 3 minutes)
  • Jog 1.6km (or 10 minutes)
Workout 3
Brisk five-minute warmup walk, then jog 3.6km (or 25 minutes) with no walking.
Week 7
Workout 1
Brisk five-minute warmup walk, then jog 4km (or 25 minutes).

Workout 2
Brisk five-minute warmup walk, then jog 4km (or 25 minutes).

Workout 3
Brisk five-minute warmup walk, then jog 4km (or 25 minutes).
Week 8
Workout 1
Brisk five-minute warmup walk, then jog 4.5km (or 28 minutes).

Workout 2
Brisk five-minute warmup walk, then jog 4.5km (or 28 minutes).

Workout 3
Brisk five-minute warmup walk, then jog 4.5km (or 28 minutes).

Week 9
Workout 1
Brisk five-minute warmup walk, then jog 5km (or 30 minutes).

Workout 2
Brisk five-minute warmup walk, then jog 5km (or 30 minutes).

Workout 3
The final workout! Congratulations! Brisk five-minute warmup walk, then jog 5km (or 30 minutes).