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The Couch-to-5K Running Plan

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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... See 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 yards (or 90 seconds) * Walk 200 yards (or 90 seconds) * Jog 400 yards (or 3 minutes) * Walk 400 yards (or three minutes) Brisk five-minute warmup walk, then do two repetitions of the following: * Jog 200 yards (or 90 seconds) * Walk 200 yards (or 90 seconds) * Jog 400 yards (or 3 minutes) * Walk 400 yards (or three minutes) Brisk five-minute warmup walk, then do two repetitions of the following: * Jog 200 yards (or 90 seconds) * Walk 200 yards (or 90 seconds) * Jog 400 yards (or 3 minutes) * Walk 400 yards (or three minutes) | 4 Brisk five-minute warmup walk, then: * Jog 1/4 mile (or 3 minutes) * Walk 1/8 mile (or 90 seconds) * Jog 1/2 mile (or 5 minutes) * Walk 1/4 mile (or 2-1/2 minutes) * Jog 1/4 mile (or 3 minutes) * Walk 1/8 mile (or 90 seconds) * Jog 1/2 mile (or 5 minutes) Brisk five-minute warmup walk, then: * Jog 1/4 mile (or 3 minutes) * Walk 1/8 mile (or 90 seconds) * Jog 1/2 mile (or 5 minutes) * Walk 1/4 mile (or 2-1/2 minutes) * Jog 1/4 mile (or 3 minutes) * Walk 1/8 mile (or 90 seconds) * Jog 1/2 mile (or 5 minutes) Brisk five-minute warmup walk, then: * Jog 1/4 mile (or 3 minutes) * Walk 1/8 mile (or 90 seconds) * Jog 1/2 mile (or 5 minutes) * Walk 1/4 mile (or 2-1/2 minutes) * Jog 1/4 mile (or 3 minutes) * Walk 1/8 mile (or 90 seconds) * Jog 1/2 mile (or 5 minutes) | 5 Brisk five-minute warmup walk, then: * Jog 1/2 mile (or 5 minutes) * Walk 1/4 mile (or 3 minutes) * Jog 1/2 mile (or 5 minutes) * Walk 1/4 mile (or 3 minutes) * Jog 1/2 mile (or 5 minutes) Brisk five-minute warmup walk, then: * Jog 3/4 mile (or 8 minutes) * Walk 1/2 mile (or 5 minutes) * Jog 3/4 mile (or 8 minutes) Brisk five-minute warmup walk, then jog two miles (or 20 minutes) with no walking. | 6 Brisk five-minute warmup walk, then: * Jog 1/2 mile (or 5 minutes) * Walk 1/4 mile (or 3 minutes) * Jog 3/4 mile (or 8 minutes) * Walk 1/4 mile (or 3 minutes) * Jog 1/2 mile (or 5 minutes) Brisk five-minute warmup walk, then: * Jog 1 mile (or 10 minutes) * Walk 1/4 mile (or 3 minutes) * Jog 1 mile (or 10 minutes) Brisk five-minute warmup walk, then jog 2-1/4 miles (or 25 minutes) with no walking. | 7 Brisk five-minute warmup walk, then jog 2.5 miles (or 25 minutes). Brisk five-minute warmup walk, then jog 2.5 miles (or 25 minutes). Brisk five-minute warmup walk, then jog 2.5 miles (or 25 minutes). | 8 Brisk five-minute warmup walk, then jog 2.75 miles (or 28 minutes). Brisk five-minute warmup walk, then jog 2.75 miles (or 28 minutes). Brisk five-minute warmup walk, then jog 2.75 miles (or 28 minutes). | 9 Brisk five-minute warmup walk, then jog 3 miles (or 30 minutes). Brisk five-minute warmup walk, then jog 3 miles (or 30 minutes). The final workout! Congratulations! Brisk five-minute warmup walk, then jog 3 miles (or 30 minutes). See less »

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5k, training, workout

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The Couch-to-5K Running Plan

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