The Couch to 5K Plan if you have never ran before. Maybe done some walking or a few runs but nothing over 1-2 miles. This plan will start you off walking and gradually build you up to running a 5K. See definitions below plan so you know what we mean by Easy and Walk. The general idea is you will begin by walking and slowing add in running at an Easy pace time into each of you days. Make sure you are drinking water and resting on those rest days. Alternatively on those Rest days you can do yoga or lite stretching to help you recovery from each day. If you can already run 2-3 miles miles then maybe take a look at the Beginners 5K plan instead. Best of luck to all of you!
Week |
Monday |
Tuesday |
Wedsnesday |
Thursday |
Friday |
Saturday |
Sunday |
Total |
Week 1 |
20 min Walk |
Rest |
20 min Walk |
20 min Walk |
Rest |
30 min Walk |
Rest |
90 min |
Week 2 |
25 min Walk |
Rest |
25 min Walk |
25 min Walk |
Rest |
35 min Walk |
Rest |
110 min |
Week 3 |
25 min Walk/Run 4 min Walk/ 1 Min Easy |
Rest |
25 min Walk/Run 4 min Walk/ 1 Min Easy |
25 min Walk |
Rest |
35 min Walk/Run 4 min Walk/ 1 Min Easy |
Rest |
110 min |
Week 4 |
25 min Walk/Run 3 min Walk/ 2 Min Easy |
Rest |
25 min Walk/Run 3 min Walk/ 2 Min Easy |
25 min Walk/Run 3 min Walk/ 2 Min Easy |
Rest |
35 min Walk/Run 3 min Walk/ 2 Min Easy |
Rest |
110 min |
Week 5 |
25 min Walk/Run 2 min Walk/ 3 Min Easy |
Rest |
25 min Walk/Run 2 min Walk/ 3 Min Easy |
25 min Walk/Run 2 min Walk/ 3 Min Easy |
Rest |
35 min Walk/Run 2 min Walk/ 3 Min Easy |
Rest |
110 min |
Week 6 |
25 min Walk/Run 1 min Walk/ 4 Min Easy |
Rest |
25 min Walk/Run 1 min Walk/ 4 Min Easy |
25 min Walk/Run 1 min Walk/ 4 Min Easy |
Rest |
35 min Walk/Run 1 min Walk/ 4 Min Easy |
Rest |
110 min |
Week 7 |
25 min Walk/Run 1 min Walk/ 4 Min Easy |
Rest |
25 min Walk/Run 1 min Walk/ 4 Min Easy |
25 min Walk/Run 1 min Walk/ 4 Min Easy |
Rest |
5K Run! |
Rest - Enjoy! |
Value |
Walk - Walking rates vary but walk at a rate slightly faster than your normal walking rate but you are not out there race walking. You should be able to easily talk to someone waking with you if not slow down
Easy = Easy Pace which is run at what we call conversational pace. If you are not able to talk in short sentences to a person running with you you are running too fast. Error on the side of caution and run slower if you are not sure.
Easy = Easy Pace which is run at what we call conversational pace. If you are not able to talk in short sentences to a person running with you you are running too fast. Error on the side of caution and run slower if you are not sure.