Couch To 5k Plan - Running Schedule

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Couch to 5K Plan –
Please Note: It is important to have a rest day between runs.
Week 1
Week 2
Week 3
Week 4
Week 5
Week 6
Week 7
Week 8
Week 9
5 min brisk walk
5 min brisk walk
5 min brisk walk
5 min brisk walk
5min brisk walk
5 min brisk walk
5 min brisk walk
5 min brisk walk
5 min brisk walk
Day 1
to warm up
to warm up
to warm up
to warm up
to warm up
to warm up
to warm up
to warm up
to warm up
Run 1 min
Walk 90 sec
Walk 2 min
Run 90 sec
Run 3 min
Run 5 min
Run 5 min
Run 25 min
Run 28 min
Run 30 min
Run 1 min
Run 90 sec
Walk 90 sec
Walk 90 sec
Walk 3 min
Walk 3 min
Walk 90 sec
Walk 2 min
Run 3 min
Run 5 min
Run 5 min
Run 8 min
Run 1 min
Run 90 sec
Walk 3 min
Walk 2 ½ min
Walk 3 min
Walk 3 min
Walk 90 sec
Walk 2 min
Run 90 sec
Run 5 mins
Run 5 min
Run 5 min
Run 1 min
Run 90 sec
Walk 90 sec
Walk 90 sec
Walk 2 min
Run 3 min
Run 1 min
Run 90 sec
Walk 3 min
Walk 90 sec
Walk 2 min
Run 1 min
Run 90 sec
Walk 90 sec
Run 1 min
Walk 90 sec
Run 1 min
Walk 5 min
Walk 5 min
Walk 5 min
Walk 5 min
Walk 5 min
Walk 5 min
Walk 5 min
Walk 5 min
Walk 5 min
to cool down
to cool down
to cool down
to cool down
to cool down
to cool down
to cool down
to cool down
to cool down
Day 2
5 min brisk walk
5 min brisk walk
to warm up
to warm up
Repeat
Repeat
Repeat
Repeat
Repeat
Repeat
Repeat
Run 8 min
Run 10 min
Day One
Day One
Day One
Day One
Day One
Day One
Day One
Walk 5 min
Walk 3 min
Run 8 min
Run 10 min
Walk 5 min
Walk 5 min
to cool down
to cool down
Day 3
5 min brisk walk
5 min brisk walk
Repeat
Repeat
Repeat
Repeat
to warm up
to warm up
Repeat
Repeat
Repeat
Day One
Day One
Day One
Day One
Day One
Day One
Day One
Run 20 min
Run 25 min
Walk 5 min
Walk 5 min
to cool down
to cool down

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