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!
 Saturd
Fri Tue Mon Wed Sat Friday ay
Stretch 2 m run
& +
2.5 m strengt 30 min 40 min strengt
1 Rest run h cross cross h 3 m run
Stretch 2 m run
& +
2.5 m strengt 30 min 40 min strengt 3.5 m
2 Rest run h cross cross h run
Stretch 2 m run
& +
2.5 m strengt 35 min 50 min strengt
3 Rest run h cross cross h 4 m run
Stretch 2 m run
& +
strengt 35 min 50 min strengt
4 Rest 3 m run h cross cross h 4 m run
Stretch 2 m run
& +
strengt 40 min 60 min strengt 4.5 m
5 Rest 3 m run h cross cross h run
Stretch 2 m run
& +
strengt 40 min 60 min strengt
6 Rest 3 m run h cross cross h 5 m run
Stretch 2 m run
& +
strengt 45 min 60 min
Stretch strengt 5.5 m
7 Rest 3 m run h
& cross cross h run
strengt 30 min 10-K
8 Rest 3 m run h cross Rest Rest Race