Couple Running

Couch to 5K

Each week there are three training days. You may want to break up your training into M-W-F or TU-TH-S. It's completely up to you. This program only requires three days of running a week. We suggest you do some other type of training in between your running days. You might do calisthenics, yoga or weightlifting on you non-running days. 

WEEK 1

Aug 29 - Sept 4

Day 1

5 min warm-up walk

Cool down walk

Alternate: 60 sec jogging & 90 sec walking
(20 min)

Day 2

5 min warm-up walk

Cool down walk

Alternate: 60 sec jogging & 90 sec walking
(20 min)

Day 3

5 min warm-up walk

Cool down walk

Alternate: 60 sec jogging & 90 sec walking
(20 min)

WEEK 2

Sept 5 - Sept 11

Day 1

5 min warm-up walk

Cool down walk

Alternate: 90 sec jogging & 2 min walking
(20 min)

Day 2

5 min warm-up walk

Cool down walk

Alternate: 90 sec jogging & 2 min walking
(20 min

Day 3

5 min warm-up walk

Cool down walk

Alternate: 90 sec jogging & 2 min walking
(20 min)

WEEK 3

Sept 12 - Sept 18

Day 1

5 min warm-up walk

Cool down walk

2 repetitions of:
90 sec jog, 90 sec walk,
3 min jog, 3 min walk

Day 2

5 min warm-up walk

Cool down walk

3 repetitions of:
90 sec jog, 2 min walk,
2 min jog, 2 min walk

Day 3

5 min warm-up walk

Cool down walk

3 repetitions of:
90 sec jog, 2 min walk,
2 min jog, 2 min walk

WEEK 4

Sept 19 - Sept 25

Day 1

5 min warm-up walk

Cool down walk

3 min jog, 90 sec walk
5 min jog, 2.5 min walk
3 min jog, 90 sec walk
5 min jog

Day 2

5 min warm-up walk

Cool down walk

3 min jog, 90 sec walk
Jog 5 min, 2.5 min walk
3 min jog, 90 sec walk
5 min jog

Day 3

5 min warm-up walk

Cool down walk

3 min jog, 90 sec walk
Jog 5 min, 2.5 min walk
3 min jog, 90 sec walk
5 min jog

WEEK 5

Sept 26 - Oct 2

Day 1

5 min warm-up walk

Cool down walk

5 min jog, 3 min walk
5 min jog, 3 min walk
5 min jog

Day 2

5 min warm-up walk

Cool down walk

¾ mile jog
½ mile walk
¾ mile jog

Day 3

5 min warm-up walk

Cool down walk

2 mile jog

WEEK 6

Oct 3 - Oct 9

Day 1

5 min warm-up walk

Cool down walk

5 min jog, 3 min walk
8 min jog, 3 min walk
5 min jog

Day 2

5 min warm-up walk

Cool down walk

1 mile jog
¼ mile walk
1 mile jog

Day 3

5 min warm-up walk

Cool down walk

1 ¼ mile jog

WEEK 7

Oct 10 - Oct 16

Day 1

5 min warm-up walk

Cool down walk

2 ½ mile jog

Day 2

5 min warm-up walk

Cool down walk

2 ½ mile jog

Day 3

5 min warm-up walk

Cool down walk

2 ½ mile jog

WEEK 8

Oct 17 - Oct 23

Day 1

5 min warm-up walk

Cool down walk

2 ¾ mile jog

Day 2

5 min warm-up walk

Cool down walk

2 ¾ mile jog

Day 3

5 min warm-up walk

Cool down walk

2 ¾ mile jog

WEEK 9

Oct 24 - Oct 30

Day 1

5 min warm-up walk

Cool down walk

3 mile jog

Day 2

5 min warm-up walk

Cool down walk

2 mile jog

Day 3

5 min warm-up walk

Cool down walk

3 mile jog