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.