Couch to 5k Running Plan

Here is the running plan that I am following and having GREAT success with. It is called the couch to 5k run plan and is suited for just about everyone. The key is to follow it EXACTLY. Running only 3 times a week and resting or cross training the remainder of the week. It may seem slow at first but it builds you to running comfortably for longer distances faster then ever though possible. I actually ENJOY running now!

WEEK Day 1 Day 2 Day 3
1 -5 minute warm up walk

-Alternate 60 sec. of jogging with 90 sec. of walking for a total of 20 min.

-5 minute warm up walk

-Alternate 60 sec. of jogging with 90 sec. of walking for a total of 20 min.

-5 minute warm up walk

-Alternate 60 sec. of jogging with 90 sec. of walking for a total of 20 min

2 -5 minute warm up walk

-Alternate 90 sec. of jogging with 60 sec. of walking for a total of 20 min.

-5 minute warm up walk

-Alternate 90 sec. of jogging with 60 sec. of walking for a total of 20 min.

-5 minute warm up walk

-Alternate 90 sec. of jogging with 60 sec. of walking for a total of 20 min.

3 -5 min warm up walk

2 reps of:

-Jog 90 sec.

-Walk 90 sec.

-Jog 3 min.

-Walk 3 min.

-5 min warm up walk

2 reps of:

-Jog 90 sec.

-Walk 90 sec.

-Jog 3 min.

-Walk 3 min.

-5 min warm up walk

2 reps of:

-Jog 90 sec.

-Walk 90 sec.

-Jog 3 min.

-Walk 3 min.

4 -5 min warm up walk

-Jog 1/4 mile

-Walk  1/8 mile

-Jog  1/2 mile

-Walk 1/4 mile

-Jog 1/4 mile

-Walk 1/8 mile

-Jog 1/2 mile

-5 min warm up walk

-Jog 1/4 mile

-Walk  1/8 mile

-Jog  1/2 mile

-Walk 1/4 mile

-Jog 1/4 mile

-Walk 1/8 mile

-Jog 1/2 mile

-5 min warm up walk

-Jog 1/4 mile

-Walk  1/8 mile

-Jog  1/2 mile

-Walk 1/4 mile

-Jog 1/4 mile

-Walk 1/8 mile

-Jog 1/2 mile

5 -5 min warm up walk

-Jog 1/2 mile

-Walk 1/4 mile

-Jog 1/2 mile

-Walk 1/4 mile

-Jog 1/2 mile

-5 min warm up walk

-Jog 3/4 mile

– Walk 1/2 mile

– Jog 3/4 mile

-5 min warm up walk

– Jog 2 miles with no walking

6 -5 minute warm up walk

-Jog 1/2 mile

-Walk 1/4 mile

-Jog 3/4 mile

-Walk 1/4 mile

-Jog 1/2 mile

-5 minute warm up walk

-Jog 1 mile

-Walk 1/4 mile

-Jog 1 mile

-5 minute warm up walk

-Jog 2-1/4 miles with no walking

7 -5 minute warm up walk

-Jog 2.5 miles

-5 minute warm up walk

-Jog 2.5 miles

-5 minute warm up walk

-Jog 2.5 miles

8 -5 minute warm up walk

-Jog 2.75 miles

-5 minute warm up walk

-Jog 2.75 miles

-5 minute warm up walk

-Jog 2.75 miles

9 -5 minute warm up walk

-Jog 3 miles

-5 minute warm up walk

-Jog 3 miles

-5 minute warm up walk

-Jog 3 miles

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