Couch to 5k

A 9-week plan to get you from couch potato to running a 5k.

Each workout starts with a 5 minute warmup walk. Weeks 5 and 6 have a 10 minute cooldown walk, all others have a 5 minute cooldown.

Week	Workout 1	Workout 2	Workout 3
1	8 repetitions of: Jog for 1 minute Walk for 1:30 minutes	8 repetitions of: Jog for 1 minute Walk for 1:30 minutes	8 repetitions of: Jog for 1 minute Walk for 1:30 minutes
2	6 repetitions of: Jog for 1:30 minutes Walk for 2 minutes	6 repetitions of: Jog for 1:30 minutes Walk for 2 minutes	6 repetitions of: Jog for 1:30 minutes Walk for 2 minutes
3	2 repetitions of: Jog for 1:30 minutes Walk for 1:30 minutes Jog for 3 minutes Walk for 3 minutes	2 repetitions of: Jog for 1:30 minutes Walk for 1:30 minutes Jog for 3 minutes Walk for 3 minutes	2 repetitions of: Jog for 1:30 minutes Walk for 1:30 minutes Jog for 3 minutes Walk for 3 minutes
4	Jog for 3 minutes Walk for 90 seconds Jog for 5 minutes Walk for 2½ minutes Jog for 3 minutes Walk for 90 seconds Jog for 5 minutes	Jog for 3 minutes Walk for 90 seconds Jog for 5 minutes Walk for 2½ minutes Jog for 3 minutes Walk for 90 seconds Jog for 5 minutes	Jog for 3 minutes Walk for 90 seconds Jog for 5 minutes Walk for 2½ minutes Jog for 3 minutes Walk for 90 seconds Jog for 5 minutes
5	Jog for 5 minutes Walk for 3 minutes Jog for 5 minutes Walk for 3 minutes Jog for 5 minutes	Jog for 8 minutes Walk for 5 minutes Jog for 8 minutes	Jog for 20 minutes
6	Jog for 5 minutes Walk for 3 minutes Jog for 8 minutes Walk for 3 minutes Jog for 5 minutes	Jog for 10 minutes Walk for 3 minutes Jog for 10 minutes	Jog for 25 minutes
7	Jog for 10 minutes Walk for 5 minutes Jog for 5 minutes Walk for 2 minutes Jog for 10 minutes	Jog for 30 minutes	6 repetitions of: Jog for 5 minutes Walk for 2 minutes
8	Jog for 15 minutes Walk for 5 minutes Jog for 10 minutes Walk for 2 minutes Jog for 5 minutes	Jog for 35 minutes	7 repetitions of: Jog for 5 minutes Walk for 2 minutes