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.
