Couch to 5k Plan

This plan takes into account that you have NEVER run before! So, follow this 9-week plan to be able to completely run your first 5k (3.1 miles). The plan requires you to only do three workouts per week. Feel free to add more (if you want to) after following the plan for two weeks. You can add one extra workout every two weeks. You do not want to add too much too soon because you do not want to get injured! All of the workouts should take under 30 minutes to complete.

Couch to 5k Plan

Week 1: 3 days (preferably take a day off between workouts)
Duration: 5-minute walk to warm-up                                              Alternate 1 minute jog with 1:30 walk for 15 minutes                            (so 6 walks and 6 jogs)                                                          Walk for 2-3 minutes to cool down

Week 2: 3 days (preferably take a day off between workouts)
Duration: 5-minute walk to warm-up                                              Alternate 1:30 minute jog with 2:00 walk 5 times                                (so 5 walks and 5 jogs)                                                          Walk for 2-3 minutes to cool down

Week 3: 3 days (preferably take a day off between workouts)
Duration: 5-minute walk to warm-up                                              1:30 jog/1:30 walk                                                              3:00 jog/3:00 walk                                                              1:30 jog/1:30 walk                                                              3:00 jog/3:00 walk

Week 4: 3 days (preferably take a day off between workouts)
Duration: 5-minute walk to warm-up                                              3:00 jog/ 1:30 walk                                                              5:00 jog/2:30 walk                                                              3:00 jog/3:00 walk

Week 5: 3 days (you are changing up the workouts each day this week though!) Try to make your walking speed brisk as much as possible!
Duration: 5-minute walk to warm-up each run 🙂
Second Run: 8 min run/5 min walk/8 min run                                      Third Run: 20-minute run (no walking!)

Week 6: 3 days (you are changing up the workouts each day this week though!) Try to make your walking speed brisk as much as possible!
Duration: 5-minute walk to warm-up each run 🙂                                  First Run: 5 min run/ 3 min walk/8 min run/3 min walk/5 min run                  Second Run: 10 min run/3 min walk/10 min run                                    Third Run: 25-minute run (no walking!)

Week 7: 3 days (same workout each day!)
Duration: 5-minute walk to warm-up each run 🙂                                  25 minutes of running (no walking!)

Week 8: 3 days (you are changing up the workouts each day this week though!) Try to make your walking speed brisk as much as possible!                            Duration: 5-minute walk to warm-up each run 🙂                                  28 minutes of running each day

Week 9: 3 days
Duration: 30-minute run (no walking at all, not even the warm-up!)

Other things to remember:

– Be sure to take recovery days. Plan which days you will do the runs and then recover the opposite days. Keep this the same for the nine weeks. (Run Mon, Wed, Fri, recover the other days)

– Ice any aches and pains. Runners start to develop shin splints if they do too much too soon. Ice those shins!

– Research other plans if you want! There are podcasts and various templates, apps and other online resources to help you through this program. Most plans are very similar, if not the exact same.

-If you want more private coaching and someone to check in on you, feel free to fill out the contact form for individualized coaching.

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