Community Beginner

Couch to 5k

This Couch to 5k Training Plan is designed for beginner runners or for runners who want to take a low-mileage, run/walk approach to their training. Never run before? This one's for you.

Goal distance General 9 weeks · 7 sessions/week
Duration 9 weeks
Sessions 63
Total distance 0.0 km
Longest run 0.0 km
Weekly average 0.0 km
Recovery sessions 27
RELATIVE PLAN CALENDAR

Weeks 1–4

No personal dates are attached to this reusable plan.
Week 1 · Mon Day 1
Brisk five-minute warmup walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes. Run/Walk Intervals
Note
Brisk five-minute warmup walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes.
Week 1 · Tue Day 2
No workout note Rest Day
Week 1 · Wed Day 3
Brisk five-minute warmup walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes. Run/Walk Intervals
Note
Brisk five-minute warmup walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes.
Week 1 · Thu Day 4
No workout note Rest Day
Week 1 · Fri Day 5
Brisk five-minute warmup walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes. Run/Walk Intervals
Note
Brisk five-minute warmup walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes.
Week 1 · Sat Day 6
30-minute walk. Walk
Note
30-minute walk.
Week 1 · Sun Day 7
No workout note Rest Day
Week 2 · Mon Day 8
Brisk five-minute warmup walk. Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes. Run/Walk Intervals
Note
Brisk five-minute warmup walk. Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes.
Week 2 · Tue Day 9
No workout note Rest Day
Week 2 · Wed Day 10
Brisk five-minute warmup walk. Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes. Run/Walk Intervals
Note
Brisk five-minute warmup walk. Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes.
Week 2 · Thu Day 11
No workout note Rest Day
Week 2 · Fri Day 12
Brisk five-minute warmup walk. Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes. Run/Walk Intervals
Note
Brisk five-minute warmup walk. Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes.
Week 2 · Sat Day 13
30-minute walk. Walk
Note
30-minute walk.
Week 2 · Sun Day 14
No workout note Rest Day
Week 3 · Mon Day 15
Brisk five-minute warmup walk, then do two repetitions of the following: • Jog 90 Seconds • Walk 90 Seconds • Jog 3 Minutes • Walk 3 Minutes Run/Walk Intervals
Note
Brisk five-minute warmup walk, then do two repetitions of the following:
• Jog 90 Seconds
• Walk 90 Seconds
• Jog 3 Minutes
• Walk 3 Minutes
Week 3 · Tue Day 16
No workout note Rest Day
Week 3 · Wed Day 17
Brisk five-minute warmup walk, then do two repetitions of the following: • Jog 90 Seconds • Walk 90 Seconds • Jog 3 Minutes • Walk 3 Minutes Run/Walk Intervals
Note
Brisk five-minute warmup walk, then do two repetitions of the following:
• Jog 90 Seconds
• Walk 90 Seconds
• Jog 3 Minutes
• Walk 3 Minutes
Week 3 · Thu Day 18
No workout note Rest Day
Week 3 · Fri Day 19
Brisk five-minute warmup walk, then do two repetitions of the following: • Jog 90 Seconds • Walk 90 Seconds • Jog 3 Minutes • Walk 3 Minutes Run/Walk Intervals
Note
Brisk five-minute warmup walk, then do two repetitions of the following:
• Jog 90 Seconds
• Walk 90 Seconds
• Jog 3 Minutes
• Walk 3 Minutes
Week 3 · Sat Day 20
35-minute walk. Walk
Note
35-minute walk.
Week 3 · Sun Day 21
No workout note Rest Day
Week 4 · Mon Day 22
Brisk five-minute warmup walk, then: • Jog 3 minutes • Walk 90 seconds • Jog 5 minutes • Walk 2.5 minutes • Jog 3 minutes • Walk 90 seconds • Jog 5 minutes Run/Walk Intervals
Note
Brisk five-minute warmup walk, then:
• Jog 3 minutes
• Walk 90 seconds
• Jog 5 minutes
• Walk 2.5 minutes
• Jog 3 minutes
• Walk 90 seconds
• Jog 5 minutes
Week 4 · Tue Day 23
No workout note Rest Day
Week 4 · Wed Day 24
Brisk five-minute warmup walk, then: • Jog 3 minutes • Walk 90 seconds • Jog 5 minutes • Walk 2.5 minutes • Jog 3 minutes • Walk 90 seconds • Jog 5 minutes Run/Walk Intervals
Note
Brisk five-minute warmup walk, then:
• Jog 3 minutes
• Walk 90 seconds
• Jog 5 minutes
• Walk 2.5 minutes
• Jog 3 minutes
• Walk 90 seconds
• Jog 5 minutes
Week 4 · Thu Day 25
No workout note Rest Day
Week 4 · Fri Day 26
Brisk five-minute warmup walk, then: • Jog 3 minutes • Walk 90 seconds • Jog 5 minutes • Walk 2.5 minutes • Jog 3 minutes • Walk 90 seconds • Jog 5 minutes Run/Walk Intervals
Note
Brisk five-minute warmup walk, then:
• Jog 3 minutes
• Walk 90 seconds
• Jog 5 minutes
• Walk 2.5 minutes
• Jog 3 minutes
• Walk 90 seconds
• Jog 5 minutes
Week 4 · Sat Day 27
35-minute walk. Walk
Note
35-minute walk.
Week 4 · Sun Day 28
No workout note Rest Day