Simple 6 week Couch to 5k program
Notes:
Consult a PT or your doctor for any injuries prior to starting program!
Take extra days off as needed
Stay hydrated before during and after the runs
If you NEED to take extra walk breaks during the longer runs…it’s 100% ok. Do your best.
Week 1
Day 1
Walk 5 minutes
Jog 1 minute (4-7 mph)
For total of 30 minutes
Day 2
Walk 5 minutes
Jog 1 minute (4-7 mph)
For total of 30 minutes
Day 3
Walk 5 minutes
Jog 1 minute (4-7 mph)
For total of 30 minutes
Week 2
Day 1
Walk 4 minutes
Jog 2 minute (4-7 mph)
For total of 30 minutes
Day 2
Walk 4 minutes
Jog 2 minute (4-7 mph)
For total of 30 minutes
Day 3
Walk 4 minutes
Jog 2 minute (4-7 mph)
For total of 30 minutes
Week 3
Day 1
Walk 3 minutes
Jog 3 minute (4-7 mph)
For total of 30 minutes
Day 2
Walk 3 minutes
Jog 3 minute (4-7 mph)
For total of 30 minutes
Day 3
Walk 3 minutes
Jog 3 minute (4-7 mph)
For total of 30 minutes
Week 4
Day 1
Walk 2 minutes
Jog 4 minute (4-7 mph)
For total of 30 minutes
Day 2
Walk 2 minutes
Jog 4 minute (4-7 mph)
For total of 30 minutes
Day 3
Jog 10 minutes (4-7 mph)
Week 5
Day 1
Walk 1 minutes
Jog 5 minute (4-7 mph)
For total of 30 minutes
Day 2
Walk 1 minutes
Jog 5 minute (4-7 mph)
For total of 30 minutes
Day 3
Jog 20 minutes (4-7 mph)
Week 6
Day 1
Walk 0:30 seconds
Jog 6 minute (4-7 mph)
For total of 30 minutes
Day 2
Walk 0:30 seconds
Jog 6 minute (4-7 mph)
For total of 30 minutes
Day 3
Jog 30 minutes (4-7 mph)
