Couch to 5K Tips
Before every session, have a five minute warm up (a brisk walk or jog is fine). |
Give yourself a chance to rest between runs. |
Give yourself a chance to rest between runs. |
Repeat weeks if needed - it's not a race! |
Couch to 5k: Week 1
Run 1 |
8 × 60 second run, 90 second walk |
Run 2 |
8 × 60 second run, 90 second walk |
Run 3 |
8 × 60 second run, 90 second walk |
Couch to 5k: Week 2
Run 1 |
6 × 90 second run, 120 second walk |
Run 2 |
6 × 90 second run, 120 second walk |
Run 3 |
6 × 90 second run, 120 second walk |
Couch to 5k: Week 3
Run 1 |
2 × 90 second run (or 200 yards), 90 second walk (or 200 yards), 3 minute run (or 400 yards), 3 minute walk (or 400 yards) |
Run 2 |
2 × 90 second run (or 200 yards), 90 second walk (or 200 yards), 3 minute run (or 400 yards), 3 minute walk (or 400 yards) |
Run 3 |
2 × 90 second run (or 200 yards), 90 second walk (or 200 yards), 3 minute run (or 400 yards), 3 minute walk (or 400 yards) |
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Couch to 5k: Week 4
Run 1 |
3 minute run (or ¼ mile), 90 second walk (or ⅛ mile), 5 minute run (or ½ mile), 2.5 minute walk (or ¼ mile), 3 minute run (or ¼ mile), 90 second walk (or ⅛ mile), 5 minute run (or ½ mile) |
Run 2 |
3 minute run (or ¼ mile), 90 second walk (or ⅛ mile), 5 minute run (or ½ mile), 2.5 minute walk (or ¼ mile), 3 minute run (or ¼ mile), 90 second walk (or ⅛ mile), 5 minute run (or ½ mile) |
Run 3 |
3 minute run (or ¼ mile), 90 second walk (or ⅛ mile), 5 minute run (or ½ mile), 2.5 minute walk (or ¼ mile), 3 minute run (or ¼ mile), 90 second walk (or ⅛ mile), 5 minute run (or ½ mile) |
Couch to 5k: Week 5
Run 1 |
5 minute run (or ½ mile), 3 minute walk (or ¼ mile), 5 minute run (or ½ mile), 3 minute walk (or ¼ mile), 5 minute run (or ½ mile) |
Run 2 |
8 minute run (or ¾ mile), 5 minute walk (or ½ mile), 8 minute run (or ¾ mile) |
Run 3 |
20 minute run (or 2 miles) |
Couch to 5k: Week 6
Run 1 |
5 minute run (or ½ mile), 3 minute walk (or ¼ mile), 8 minute run (or ¾ mile), 3 minute walk (or ¼ mile), 5 minute run (or ½ mile) |
Run 2 |
10 minute run (or 1 mile), 3 minute walk (or ¼ mile), 10 minute run (or 1 mile) |
Run 3 |
22 minute run (or 2¼ miles) |
Couch to 5k: Week 7
Run 1 |
25 minute run (or 2½ miles) |
Run 2 |
25 minute run (or 2½ miles) |
Run 3 |
25 minute run (or 2½ miles) |
Couch to 5k: Week 8
Run 1 |
28 minute run (or 2¾ miles) |
Run 2 |
28 minute run (or 2¾ miles) |
Run 3 |
28 minute run (or 2¾ miles) |
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Couch to 5k: Week 9
Run 1 |
30 minute run (or 3 miles) |
Run 2 |
30 minute run (or 3 miles) |
Run 3 |
30 minute run (or 3 miles) |
Bridge to 10k: Week 1
Run 1 |
4 × 10 minute run, 1 minute walk |
Run 2 |
4 × 10 minute run, 1 minute walk |
Run 3 |
4 × 10 minute run, 1 minute walk |
Bridge to 10k: Week 2
Run 1 |
3 × 15 minute run, 1 minute walk |
Run 2 |
3 × 15 minute run, 1 minute walk |
Run 3 |
3 × 15 minute run, 1 minute walk |
Bridge to 10k: Week 3
Run 1 |
3 × 17 minute run, 1 minute walk |
Run 2 |
3 × 17 minute run, 1 minute walk |
Run 3 |
3 × 17 minute run, 1 minute walk |
Bridge to 10k: Week 4
Run 1 |
3 × 18 minute run, 1 minute walk |
Run 2 |
3 × 18 minute run, 1 minute walk |
Run 3 |
3 × 18 minute run, 1 minute walk |
Bridge to 10k: Week 5
Run 1 |
2 × 22 minute run, 1 minute walk |
Run 2 |
2 × 25 minute run, 1 minute walk |
Run 3 |
2 × 30 minute run, 1 minute walk |
Bridge to 10k: Week 6
Run 1 |
60 minute run |
Run 2 |
60 minute run |
Run 3 |
60 minute run (well done!) |
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