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