Couch to 5K Walking Plan

Please consult a physician before starting any exercise routine.

Week 1

Day 1: Walk 20 minutes

Day 2: Walk 20 minutes

Day 3: Strength Training

Day 4: Walk 20 minutes

Week 2

Day 1: Walk 25 minutes 

Day 2: Walk 25 minutes 

Day 3: Strength Training 

Day 4: Walk 25 minutes

Week 3

Day 1: Walk 30 minutes 

Day 2: Walk 30 minutes 

Day 3: Strength Training 

Day 4: Walk 30 minutes

Week 4

Day 1: Walk 35 minutes 

Day 2: Walk 35 minutes 

Day 3: Strength Training 

Day 4: Walk 35 minutes

Week 5

Day 1: Walk 40 minutes 

Day 2: Walk 40 minutes 

Day 3: Strength Training 

Day 4: Walk 40 minutes

Week 6

Day 1: Walk 45 minutes 

Day 2: Walk 45 minutes 

Day 3: Strength Training 

Day 4: Walk 45 minutes

Week 7

Day 1: Walk 50 minutes 

Day 2: Walk 50 minutes 

Day 3: Strength Training 

Day 4: Walk 50 minutes

Week 8

Day 1: Walk 55 minutes 

Day 2: Walk 55 minutes 

Day 3: Strength Training 

Day 4: Walk 55 minutes

Week 9

Day 1: Walk 60 minutes 

Day 2: Walk 60 minutes 

Day 3: Strength Training 

Day 4: Walk 60 minutes

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: Walk 30 minutes 

Day 2: Walk 30 minutes