A 9-week plan to get you from couch potato to running a 5k. Here’s PDF Version for printing, or you can just print this page directly – it should look the same.
Week | Workout 1 | Workout 2 | Workout 3 |
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1 | Brisk five-minute warmup walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes. | Brisk five-minute warmup walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes. | Brisk five-minute warmup walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes. |
2 | Brisk five-minute warmup walk. Then alternate 90 seconds of jogging and 2 minutes of walking for a total of 20 minutes. | Brisk five-minute warmup walk. Then alternate 90 seconds of jogging and 2 minutes of walking for a total of 20 minutes. | Brisk five-minute warmup walk. Then alternate 90 seconds of jogging and 2 minutes of walking for a total of 20 minutes. |
3 | Brisk five-minute warmup walk, then do two repetitions of the following:
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Brisk five-minute warmup walk, then do two repetitions of the following:
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Brisk five-minute warmup walk, then do two repetitions of the following:
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4 | Brisk five-minute warmup walk, then:
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Brisk five-minute warmup walk, then:
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Brisk five-minute warmup walk, then:
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5 | Brisk five-minute warmup walk, then:
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Brisk five-minute warmup walk, then:
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Brisk five-minute warmup walk, then jog for 20 minutes with no walking. |
6 | Brisk five-minute warmup walk, then:
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Brisk five-minute warmup walk, then:
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Brisk five-minute warmup walk, then jog for 25 minutes with no walking. |
7 | Brisk five-minute warmup walk, then jog for 25 minutes. | Brisk five-minute warmup walk, then jog for 25 minutes. | Brisk five-minute warmup walk, then jog for 25 minutes. |
8 | Brisk five-minute warmup walk, then jog for 28 minutes. | Brisk five-minute warmup walk, then jog for 28 minutes. | Brisk five-minute warmup walk, then jog for 28 minutes. |
9 | Brisk five-minute warmup walk, then jog for 30 minutes. | Brisk five-minute warmup walk, then jog for 30 minutes. | The final workout! Congratulations! Brisk five-minute warmup walk, then jog for 30 minutes. |