Couch to 5k

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
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: Jog for 90 seconds Walk for 90 seconds Jog for 3 minutes Walk for 3 minutes	Brisk five-minute warmup walk, then do two repetitions of the following: Jog for 90 seconds Walk for 90 seconds Jog for 3 minutes Walk for 3 minutes	Brisk five-minute warmup walk, then do two repetitions of the following: Jog for 90 seconds Walk for 90 seconds Jog for 3 minutes Walk for 3 minutes
4	Brisk five-minute warmup walk, then: 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	Brisk five-minute warmup walk, then: 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	Brisk five-minute warmup walk, then: 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	Brisk five-minute warmup walk, then: Jog for 5 minutes Walk for 3 minutes Jog for 5 minutes Walk for 3 minutes Jog for 5 minutes	Brisk five-minute warmup walk, then: Jog for 8 minutes Walk for 5 minutes Jog for 8 minutes	Brisk five-minute warmup walk, then jog for 20 minutes with no walking.
6	Brisk five-minute warmup walk, then: Jog for 5 minutes Walk for 3 minutes Jog for 8 minutes Walk for 3 minutes Jog for 5 minutes	Brisk five-minute warmup walk, then: Jog for 10 minutes Walk for 3 minutes Jog for 10 minutes	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.