Couch-to-5K Plan, Simple 5k Training plan

Our 5k training plan works every time. No matter what your fitness level is. This 5k plan will get you ready for any 5k in just 9 weeks.

Each session should take about 20 or 30 minutes, three times a week. That just happens to be the same amount of moderate exercise recommended by numerous studies for optimum fitness. This program will get you fit. (Runners who do more than this amount are doing it for more than fitness, and before long you might find yourself doing the same as well) .

This couch to 5k plan is printable. Just print this page for a reference.

WeekWorkout 1Workout 2Workout 3
1Brisk five-minute warm up 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.
2Brisk five-minute warmup walk. Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes.Brisk five-minute warmup walk. Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes.Brisk five-minute warmup walk. Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes.
3Brisk five-minute warmup walk, then do two repetitions of the following:Jog 200 yards (or 90 seconds)Walk 200 yards (or 90 seconds)Jog 400 yards (or 3 minutes)Walk 400 yards (or three minutes)Brisk five-minute warmup walk, then do two repetitions of the following:Jog 200 yards (or 90 seconds)Walk 200 yards (or 90 seconds)Jog 400 yards (or 3 minutes)Walk 400 yards (or three minutes)Brisk five-minute warmup walk, then do two repetitions of the following:Jog 200 yards (or 90 seconds)Walk 200 yards (or 90 seconds)Jog 400 yards (or 3 minutes)Walk 400 yards (or three minutes)
4Brisk five-minute warmup walk, then:Jog 1/4 mile (or 3 minutes)Walk 1/8 mile (or 90 seconds)Jog 1/2 mile (or 5 minutes)Walk 1/4 mile (or 2-1/2 minutes)Jog 1/4 mile (or 3 minutes)Walk 1/8 mile (or 90 seconds)Jog 1/2 mile (or 5 minutes)Brisk five-minute warmup walk, then:Jog 1/4 mile (or 3 minutes)Walk 1/8 mile (or 90 seconds)Jog 1/2 mile (or 5 minutes)Walk 1/4 mile (or 2-1/2 minutes)Jog 1/4 mile (or 3 minutes)Walk 1/8 mile (or 90 seconds)Jog 1/2 mile (or 5 minutes)Brisk five-minute warmup walk, then:Jog 1/4 mile (or 3 minutes)Walk 1/8 mile (or 90 seconds)Jog 1/2 mile (or 5 minutes)Walk 1/4 mile (or 2-1/2 minutes)Jog 1/4 mile (or 3 minutes)Walk 1/8 mile (or 90 seconds)Jog 1/2 mile (or 5 minutes)
5Brisk five-minute warmup walk, then:Jog 1/2 mile (or 5 minutes)Walk 1/4 mile (or 3 minutes)Jog 1/2 mile (or 5 minutes)Walk 1/4 mile (or 3 minutes)Jog 1/2 mile (or 5 minutes)Brisk five-minute warmup walk, then:Jog 3/4 mile (or 8 minutes)Walk 1/2 mile (or 5 minutes)Jog 3/4 mile (or 8 minutes)Brisk five-minute warmup walk, then jog two miles (or 20 minutes) with no walking.
6Brisk five-minute warmup walk, then:Jog 1/2 mile (or 5 minutes)Walk 1/4 mile (or 3 minutes)Jog 3/4 mile (or 8 minutes)Walk 1/4 mile (or 3 minutes)Jog 1/2 mile (or 5 minutes)Brisk five-minute warmup walk, then:Jog 1 mile (or 10 minutes)Walk 1/4 mile (or 3 minutes)Jog 1 mile (or 10 minutes)Brisk five-minute warmup walk, then jog 2-1/4 miles (or 22 minutes) with no walking.
7Brisk five-minute warmup walk, then jog 2.5 miles (or 25 minutes).Brisk five-minute warmup walk, then jog 2.5 miles (or 25 minutes).Brisk five-minute warmup walk, then jog 2.5 miles (or 25 minutes).
8Brisk five-minute warmup walk, then jog 2.75 miles (or 28 minutes).Brisk five-minute warmup walk, then jog 2.75 miles (or 28 minutes).Brisk five-minute warmup walk, then jog 2.75 miles (or 28 minutes).
9Brisk five-minute warmup walk, then jog 3 miles (or 30 minutes).Brisk five-minute warmup walk, then jog 3 miles (or 30 minutes).The final workout! Congratulations! Brisk five-minute warmup walk, then jog 3 miles (or 30 minutes).

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