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Couch to 5K Running Plan Cheat Sheet by

The famed Couch to 5K running plan from CoolRunning.com, with a continuation plan for 10k runs.

Couch to 5K

Couch to 5K Tips

Before every session, have a five minute warm up (a brisk walk or jog is fine).
Give yourself a chance to rest between runs.
Give yourself a chance to rest between runs.
Repeat weeks if needed - it's not a race!

Couch to 5k: Week 1

Run 1
8 × 60 second run, 90 second walk
Run 2
8 × 60 second run, 90 second walk
Run 3
8 × 60 second run, 90 second walk

Couch to 5k: Week 2

Run 1
6 × 90 second run, 120 second walk
Run 2
6 × 90 second run, 120 second walk
Run 3
6 × 90 second run, 120 second walk

Couch to 5k: Week 3

Run 1
2 × 90 second run (or 200 yards), 90 second walk (or 200 yards), 3 minute run (or 400 yards), 3 minute walk (or 400 yards)
Run 2
2 × 90 second run (or 200 yards), 90 second walk (or 200 yards), 3 minute run (or 400 yards), 3 minute walk (or 400 yards)
Run 3
2 × 90 second run (or 200 yards), 90 second walk (or 200 yards), 3 minute run (or 400 yards), 3 minute walk (or 400 yards)
 

Couch to 5k: Week 4

Run 1
3 minute run (or ¼ mile), 90 second walk (or ⅛ mile), 5 minute run (or ½ mile), 2.5 minute walk (or ¼ mile), 3 minute run (or ¼ mile), 90 second walk (or ⅛ mile), 5 minute run (or ½ mile)
Run 2
3 minute run (or ¼ mile), 90 second walk (or ⅛ mile), 5 minute run (or ½ mile), 2.5 minute walk (or ¼ mile), 3 minute run (or ¼ mile), 90 second walk (or ⅛ mile), 5 minute run (or ½ mile)
Run 3
3 minute run (or ¼ mile), 90 second walk (or ⅛ mile), 5 minute run (or ½ mile), 2.5 minute walk (or ¼ mile), 3 minute run (or ¼ mile), 90 second walk (or ⅛ mile), 5 minute run (or ½ mile)

Couch to 5k: Week 5

Run 1
5 minute run (or ½ mile), 3 minute walk (or ¼ mile), 5 minute run (or ½ mile), 3 minute walk (or ¼ mile), 5 minute run (or ½ mile)
Run 2
8 minute run (or ¾ mile), 5 minute walk (or ½ mile), 8 minute run (or ¾ mile)
Run 3
20 minute run (or 2 miles)

Couch to 5k: Week 6

Run 1
5 minute run (or ½ mile), 3 minute walk (or ¼ mile), 8 minute run (or ¾ mile), 3 minute walk (or ¼ mile), 5 minute run (or ½ mile)
Run 2
10 minute run (or 1 mile), 3 minute walk (or ¼ mile), 10 minute run (or 1 mile)
Run 3
22 minute run (or 2¼ miles)

Couch to 5k: Week 7

Run 1
25 minute run (or 2½ miles)
Run 2
25 minute run (or 2½ miles)
Run 3
25 minute run (or 2½ miles)

Couch to 5k: Week 8

Run 1
28 minute run (or 2¾ miles)
Run 2
28 minute run (or 2¾ miles)
Run 3
28 minute run (or 2¾ miles)
 

Couch to 5k: Week 9

Run 1
30 minute run (or 3 miles)
Run 2
30 minute run (or 3 miles)
Run 3
30 minute run (or 3 miles)

Bridge to 10k: Week 1

Run 1
4 × 10 minute run, 1 minute walk
Run 2
4 × 10 minute run, 1 minute walk
Run 3
4 × 10 minute run, 1 minute walk

Bridge to 10k: Week 2

Run 1
3 × 15 minute run, 1 minute walk
Run 2
3 × 15 minute run, 1 minute walk
Run 3
3 × 15 minute run, 1 minute walk

Bridge to 10k: Week 3

Run 1
3 × 17 minute run, 1 minute walk
Run 2
3 × 17 minute run, 1 minute walk
Run 3
3 × 17 minute run, 1 minute walk

Bridge to 10k: Week 4

Run 1
3 × 18 minute run, 1 minute walk
Run 2
3 × 18 minute run, 1 minute walk
Run 3
3 × 18 minute run, 1 minute walk

Bridge to 10k: Week 5

Run 1
2 × 22 minute run, 1 minute walk
Run 2
2 × 25 minute run, 1 minute walk
Run 3
2 × 30 minute run, 1 minute walk

Bridge to 10k: Week 6

Run 1
60 minute run
Run 2
60 minute run
Run 3
60 minute run (well done!)
                       
 

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