Couch to 5k plan

What is couch to 5K

Couch to 5K is a running plan for absolute beginners aimed at getting you to work up towards running 5km in 9 weeks.

The plan involves 3 runs a week, with a day of rest in between, and a different schedule for each of the 9 weeks. The plan starts with a mix of running and walking to gradually build up your running ability, fitness and stamina.

Week 1 (20 mins)

1. Start with a brisk 5-minute warm-up walk
2. Then alternate 60 seconds of running, with 90 seconds of walking

Week 2 (20 mins)

1. Start with a brisk 5-minute warm-up walk
2. Then alternate 90 seconds of running, with 2 minutes of walking

Week 3 (23 mins)

1. Start with a brisk 5-minute warm-up walk
2. Then two repetitions of
3. 90 seconds running
4. 90 seconds of walking
5. 3 minutes of running
6. 3 minutes of walking

Week 4 (27 mins)

1. Start with a brisk 5-minute warm-up walk
2. 3 minutes of running
3. 90 seconds of walking
4. 5 minutes running
5. 2.5 minutes walking
6. 3 minutes of running
7. 90 seconds walking
8. 5 minutes running

Week 5 there are three different runs

1. Run 1: (27 mins)

   1. Start with a brisk 5-minute warm-up walk
   2. 5 minutes running
   3. 3 minutes walking
   4. 5 minutes running
   5. 3 minutes walking
   6. 5 minutes running

2. Run 2: (26 mins)

   1. Start with a brisk 5-minute warm-up walk
   2. 8 minutes running
   3. 5 minutes walking
   4. 8 minutes running

3. Run 3: (25 mins)

   1. Start with a brisk 5-minute warm-up walk
   2. 20 minutes running with no walking

Week 6 there are three different runs

1. Run 1: (29 mins)

   1. Start with a brisk 5-minute warm-up walk
   2. 5 minutes running
   3. 3 minutes walking
   4. 8 minutes running
   5. 3 minutes walking
   6. 5 minutes running

2. Run 2: (28 mins)

   1. Start with a brisk 5-minute warm-up walk
   2. 10 minutes running
   3. 3 minutes walking
   4. 10 minutes running

3. Run 3: (30 mins)

   1. Start with a brisk 5-minute warm-up walk
   2. 25 minutes running with no walking

Week 7 (30 mins)

1. Start with a brisk 5-minute warm-up walk
2. 25 minutes running with no walking

Week 8 (33 mins)

1. Start with a brisk 5-minute warm-up walk
2. 28 minutes running with no walking

Week 9 (35 mins)

1. Start with a brisk 5-minute warm-up walk
2. 30 minutes running with no walking

Warmup and cool down

1. Learn how to warm up before exercising.
2. Learn how to stretch after exercising.
3. Learn some knee exercises aimed at runners