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)

Matthew Sweeney