Couch to 5K TipsBefore 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 1Run 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 2Run 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 3Run 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 4Run 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 5Run 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 6Run 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 7Run 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 8Run 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 9Run 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 1Run 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 2Run 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 3Run 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 4Run 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 5Run 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 6Run 1 | 60 minute run | Run 2 | 60 minute run | Run 3 | 60 minute run (well done!) |
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