Couch to 5K Running Plan

Please consult a physician before starting any exercise routine.

Definitions:

*1/1 = 1 minute walk/1 minute run 

*Cross-training is any type of physical activity other than running (bike, walk, elliptical, swim, strength training, etc.)

Week 1

Day 1: 1/1* x 10 

Day 2: 1/1 x 10 

Day 3: 1/1 x 10 

Day 4: 30 minutes cross-training*

Week 2

Day 1: 1/1 x 11 

Day 2: 1/1 x 11 

Day 3: 1/1 x 11 

Day 4: 30 minutes cross-training

Week 3

Day 1: 1/1 x 12 

Day 2: 1/1 x 12 

Day 3: 1/1 x 12 

Day 4: 35 minutes cross-training

Week 4

Day 1: 2/1 x 7 

Day 2: 2/1 x 7 

Day 3: 2/1 x 8 

Day 4: 35 minutes cross-training

Week 5

Day 1: 2/1 x 8 

Day 2: 3/1 x 6 

Day 3: Run 15 minutes 

Day 4: 35 minutes cross-training 

Week 6

Day 1: 3/1 x 6 

Day 2: 3/1 x 6 

Day 3: Run 20 minutes 

Day 4: 40 minutes cross-training

Week 7

Day 1: 3/1 x 7 

Day 2: 3/1 x 7 

Day 3: Run 24 minutes 

Day 4: 40 minutes cross-training

Week 8

Day 1: 3/1 x 8 

Day 2: 3/1 x 8 

Day 3: Run 27 minutes 

Day 4: 45 minutes cross-training 

Week 9

Day 1: 3/1 x 8 

Day 2: 3/1 x 8 

Day 3: Run 30 minutes 

Day 4: 45 minutes cross-training

Week 10

Your 5K is this week!

You're going to take it a little easier this week, so that you're well-rested for your big race. Good luck! 

Day 1: 2/1 x 10 

Day 2: 3/1 x 5