Couch to 5k Beginners Program
Week 1: Repeat M,W,F,Sa
Walk 1/2 Lap
Jog a 1/2 Lap
Walk 1/2 Lap
Jog a 1/2 Lap
Walk 1/2 Lap
Jog a 1/2 Lap
Walk 1/2 Lap
Jog a 1/2 Lap
When you complete 4 full laps, that's exactly 1 mile, now no matter how good you
feel, go home. Do this 4 to 6 days a week.
Week 2: Repeat M,W,F,Sa
Start with a 5 minute warm up walk, then alternate walking & jogging and walk
only half the distance of each jog, as follows:
Jog 1/4 mile (one lap) then
Walk 1/8 mile (1/2 half lap)
Jog 1/2 mile (2 laps)
Walk 1/4 mile (1 lap)
Jog 1/4 mile (1 lap)
Walk 1/8 mile (half-lap)
Jog 1/2 mile...go home
Week 3:
Mon: Brisk 5 minute warm up walk, then:
1/2 mile jog, 1/4 mile walk, 1/2 mile jog, 1/4 mile walk, 1/2 mile jog; total 2
miles. Go home
5 minute warm up, then: 3/4 mile jog (3 laps) 1/2 mile walk (2 laps) 3/4 mile
Wed: jog; total 2 miles. Go home.
5 minute warm up then: 2 mile jog (8 laps) NO WALKING!!! Catch your breath and
Fri: go home. Good job.
5 minute warm up then: 2 mile jog (8 laps) NO WALKING!!! Catch your breath and
Sat: go home. Good job.
Week 4:
Warm up, then: 1/2 mile jog, 1/4 mile walk, 3/4 mile jog, 1/4 mile walk, 1/2
Mon: mile jog: total 2 1/4 miles. Go home.
Warm up, then: 1 mile jog (4 laps) 1/4 mile walk, 1 mile jog; total 2 1/4 miles.
Wed: Go home.
Fri: Warm up, then: 2 1/4 mile jog (9 laps) NO WALKING! Day 4: Repeat Day 2
Sat: Warm up, then: 2 1/4 mile jog (9 laps) NO WALKING! Day 4: Repeat Day 2
Move on to the 10k Training!
Sunday Mon Tues Wed Thurs
Stretch & 30 min 40 min
1 Rest 2.5 m run strength cross cross
Stretch & 30 min 40 min
2 Rest 2.5 m run strength cross cross
Stretch & 35 min 50 min
3 Rest 2.5 m run strength cross cross
Stretch & 35 min 50 min
4 Rest 3 m run strength cross cross
Stretch & 40 min 60 min
5 Rest 3 m run strength cross cross
Stretch & 40 min 60 min
6 Rest 3 m run strength cross cross
Stretch & 45 min 60 min
7 Rest 3 m run strength cross cross
Stretch & 30 min
8 Rest 3 m run strength cross Rest
Saturda
Friday y
2 m run
+
strength 3 m run
2 m run
+
strength 3.5 m run
2 m run
+
strength 4 m run
2 m run
+
strength 4 m run
2 m run
+
strength 4.5 m run
2 m run
+
strength 5 m run
2 m run
+
strength 5.5 m run
10-K
Rest Race
Sun Fri Tues Wed Thur Mon Sat
Rest or Rest or 45-60 min
1 Rest 1.5 m run run/walk run/walk 2.25 m run 2.25 m run walk
Rest or Rest or 50-60 min
2 Rest 2 m run run/walk run/walk 2.5 m run 2.5 m run walk
Rest or Rest or 55-60 min
3 Rest 2 m run run/walk run/walk 2.75 m run 2.75 m run walk
Rest or Rest or 60 min
4 Rest 2 m run run/walk run/walk 3 m run 3 m run walk
2 m run or 2 m run or
5 Rest 3 m run + cross cross 30 min 3 m run 4 m run
2 m run or 2 m run or
6 Rest 3 m run + cross cross 30 min 3 m run 4 m run
2 m run or 2 m run or
7 Rest 3.5 m run + cross cross 40 min 3.5 m run 5 m run
2 m run or 2 m run or
8 Rest 3.5 m run + cross cross 40 min 3.5 m run 5 m run
2 m run or 2 m run or
9 Rest 4 m run + cross cross 40 min 4 m run 6 m run
Rest or 2 m run or 2 m run or
10 easy run 4 m run + cross cross Rest 4 m run 5-K Race
3 m run or 3 m run or
11 Rest 4.5 m run + cross cross 50 min 4.5 m run 7 m run
3 m run or 3 m run or
12 Rest 4.5 m run + cross cross 50 min 4.5 m run 8 m run
Rest or 3 m run or 3 m run or
13 easy run 5 m run + cross cross Rest 5 m run 10-K Race
3 m run or 3 m run or 60 min
14 Rest 5 m run + cross cross cross 5 m run 9 m run
3 m run or 3 m run or 60 min
15 Rest 5 m run + cross cross cross 5 m run 10 m run
3 m run or 3 m run or Half
16 Rest 2 m run cross cross Rest 4 m run Marathon