Couch to 5K Training Schedule

Whether you’re new to running or haven’t run in years, getting back into it can be intimidating. Try this “Couch to 5K” to program to go from beginner to runner in just ten weeks! And remember: it’s not about the miles you cover but your commitment to fitness and fun you have while doing it.

1Couch to 5K Training Schedule

Couch to 5K Training Schedule

Week One: 5 minute walk, 2 minute jog, 5 minute walk (Do this three times a week)

 

Week Two: 5 minute walk, 3 minute jog, 5 minute walk on Monday

5 minute walk, 4 minute jog, 5 minute walk on Wednesday

5 minute walk, 5 minute jog, 5 minute walk on Friday

 

Week Three: 5 minute walk, 6 minute jog, 5 minute walk on Monday

4 minute jog, 5 minute walk, 4 minute jog, 5 minute walk on Wednesday

5 minute walk, 7 minute jog, 5 minute walk on Friday

 

Week Four: 5 minute walk, 7 minute jog, 5 minute walk on Monday

5 minute walk, 8 minute jog, 5 minute walk on Wednesday

5 minute walk, 9 minute jog, 5 minute walk on Friday

 

Week Five: 5 minute walk, 9 minute jog, 5 minute walk on Monday

6 minute jog, 5 minute walk, 6 minute jog, 5 minute walk on Wednesday

5 minute walk, 10 minute jog, 5 minute walk on Friday

5 minute walk, 11 minute jog, 5 minute walk on the weekend

 

Week Six: 5 minute walk, 11 minute jog, 5 minute walk on Monday

13 minute jog, 5 minute walk on Wednesday

15 minute jog, 5 minute walk on Friday

 

Week Seven: 15 minute jog, 5 minute walk on Monday

8 minute jog, 5 minute walk, 8 minute jog, 5 minute walk on Wednesday

16 minute jog, 5 minute walk on Friday

17 minute jog, 5 minute walk on the weekend

 

Week Eight: 17 minute jog, 5 minute walk on Monday

18 minute jog, 5 minute walk on Wednesday

20 minute jog, 5 minute walk on Friday

 

Week Nine: 20 minute jog on Monday

12 minute jog, 5 minute walk, 12 minute jog on Wednesday

24 minute jog on Friday

25 minute jog on the weekend

 

Week Ten: 25 minute jog on Monday

27 minute jog on Wednesday

30 minute jog on Friday

 

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