Couch to 5k

Couch to 5k

Couch to 5K is a great way to start running. It works due to starting with a mix of running and walking, to gradually build up your fitness and stamina. Week one involves running for just a minute at a time, creating realistic expectations and making the challenge feel achievable right from the start.

 

SIX-WEEK BEGINNER 5K SCHEDULE

A basic 5K schedule that assumes you don't run at all yet, and is designed to get you to the finish comfortably with only a few short walk breaks.

WEEK ONE

Mon    - Rest
Tue     - Run 1 min, walk 1 min  x 10 times
Wed   - Rest
Thu   -  Run 2 mins, walk 4 mins x 5 times
Fri     - Rest
Sat   - Rest
Sun  - Run 2 mins, walk 4 mins x 5 times

WEEK TWO

Mon  - Rest
Tue  -  Run 3 mins, walk 3 mins x 4 times
Wed  - Rest
Thu  -  Run 3 mins, walk 3 mins x 4 times
Fri  -   Rest
Sat  -  Rest 
Sun  - Run 5 mins, walk 3 mins x 3 times

WEEK THREE

Mon   -  Rest
Tue    -  Run 7 mins, walk 2 mins x 3 times
Wed   -  Rest
Thu    -  Run 8 mins, walk 2 mins x 3 times
Fri      -  Rest
Sat    -  Rest
Sun   -  Run 8 mins, walk 2 mins x 3 times

WEEK FOUR

Mon   - Rest
Tue   -  Run 8 mins, walk 2 mins. Do 3 times
Wed   - Rest
Thu -   Run 10 mins, walk 2 mins x 2 then run for 5 mins
Fri  -  Rest
Sat  -  Rest
Sun  - Run 8 mins, walk 2 mins x 3 times

WEEK FIVE

Mon  -  Rest
Tue    -  Run 9 mins, walk 1 min x 3 times
Wed  -  Rest
Thu  -  Run 12 mins, walk 2 mins x 2 then run for 5 mins
Fri    -  Rest
Sat  -  Rest
Sun  -  Run 8 mins, walk 2 mins x 3

WEEK SIX

Mon  - Rest
Tue  -  Run 15 mins, walk 1 min. Do twice
Wed  - Rest
Thu  -  Run 8 mins, walk 2 mins. Do 3 times
Fri    -   Rest
Sat   -  Rest
Sun   -  5K Run

On race day: You will probably find that you can run at least 20 minutes before you need a break, but whatever your plan, start slowly, and don’t wait until you are exhausted before taking some one-minute walk breaks.

GOOD LUCK!

The materials in this website are in no way intended to replace the professional medical care, advice, diagnosis or treatment of a doctor, qualified personal trainer, therapist, dietitian or nutritionist.