Couch to 5k Running Plans

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Week	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
1	Rest	Run 1 Min Walk 1 Min Repeat 10x	Rest	Run 90 Seconds Walk 90 Seconds Repeat 7x	Rest	Rest	Run 90 Seconds Walk 90 Seconds Repeat 7x
2	Rest	Run 2 Mins Walk 2 Mins Repeat x6	Rest	Run 2 Mins Walk 2 Mins Repeat x6	Rest	Rest	Run 3 Mins Walk 2 Mins Repeat x5
3	Rest	Run 4 Mins Walk 2 Mins Repeat x5	Rest	Run 4 Mins Walk 90 Seconds Repeat x5	Rest	Rest	Run 4 Mins Walk 90 Seconds Repeat x6
4	Rest	Run 5 Mins Walk 90 Seconds Repeat x4	Rest	Run 5 Mins Walk 90 Seconds Repeat x4	Rest	Rest	Run 5 Mins Walk 60 Seconds Repeat x4
5	Rest	Run 7 Mins Walk 2 Mins Repeat x3	Rest	Run 7 Mins Walk 2 Mins Repeat x3	Rest	Rest	Run 7 Mins Walk 90 Seconds Repeat x4
6	Rest	Run 8 Mins Walk 90 Seconds Repeat x3	Rest	Run 8 Mins Walk 90 Seconds Repeat x3	Rest	Rest	Run 8 Mins Walk 60 Seconds Repeat x4
7	Rest	Run 8 Mins Walk 60 Seconds Repeat x3	Rest	Run 8 Mins Walk 45 Seconds Repeat x3	Rest	Rest	Run 8 Mins Walk 45 Seconds Repeat x4
8	Rest	Run 10 Mins Walk 60 Seconds Repeat x2	Rest	Run 10 Mins Walk 45 Seconds Repeat x2	Rest	Rest	Run 15 Mins Walk 60 Seconds Repeat x2
9	Rest	Run 15 Mins Walk 60 Seconds Repeat x2	Rest	Run 8 Mins Walk 2 Mins Repeat x3	Rest	Rest	5k Run

What is Couch to 5k?

Couch to 5k is a popular training program designed to help beginners gradually build their endurance and fitness levels, so they can eventually run a 5k race (a distance of 3.1 miles) without stopping. The program typically consists of a series of structured workouts that gradually increase in intensity and duration over several weeks.

Why you should build up slowly

The reason why it’s important to build up to running 5k slowly is that running can be a high-impact activity that puts a lot of stress on your muscles, bones, and joints. If you try to run too far or too fast without proper preparation, you could be at risk of injury or burnout. By starting with shorter running intervals and gradually increasing your distance and pace, you can give your body time to adapt and avoid injury.

Walking and Running

Walking and running intervals are used in the Couch to 5k program because it allows beginners to gradually build up their endurance and fitness levels. Walking intervals provide an active recovery period that allows your body to rest and recover between running intervals, while still keeping your heart rate up and burning calories. As you progress through the program, the running intervals gradually increase in length, while the walking intervals decrease, until you’re eventually able to run continuously for 30 minutes or more.

Lets Get Started

Couch to 5k is a great program for beginners who want to start running and improve their fitness levels, but it’s important to remember to progress slowly and listen to your body to avoid injury.