The Couch to 5k Plan
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:
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Brisk five-minute warmup walk, then do two repetitions of the following:
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Brisk five-minute warmup walk, then do two repetitions of the following:
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4 |
Brisk five-minute warmup walk, then:
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Brisk five-minute warmup walk, then:
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Brisk five-minute warmup walk, then:
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5 |
Brisk five-minute warmup walk, then:
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Brisk five-minute warmup walk, then:
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Brisk five-minute warmup walk, then jog for 20 minutes with no walking. |
6 |
Brisk five-minute warmup walk, then:
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Brisk five-minute warmup walk, then:
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Brisk five-minute warmup walk, then jog 25 minutes with no walking. |
7 |
Brisk five-minute warmup walk, then jog 25 minutes. |
Brisk five-minute warmup walk, then jog 25 minutes. |
Brisk five-minute warmup walk, then jog 25 minutes. |
8 |
Brisk five-minute warmup walk, then jog 28 minutes |
Brisk five-minute warmup walk, then jog 28 minutes |
Brisk five-minute warmup walk, then jog 28 minutes |
9 |
Brisk five-minute warmup walk, then jog 30 minutes |
Brisk five-minute warmup walk, then jog 30 minutes |
The final workout! Congratulations! Brisk five-minute warmup walk, then jog 30 minutes |