Couch To 5K


Tools to Download:

Strava for Android and iPhone

http://www.strava.com/mobile


Training Program Example

WEEK 1

Workout 1

Brisk five-minute warm up walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20

Workout 2

Brisk five-minute warm up walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes.

Workout 3

Brisk five-minute warm up walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes.

WEEK 2

Begins on 11/24/2019

Workout 1

Brisk five-minute warm up walk. Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes.

Workout 2

Brisk five-minute warm up walk. Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes.

Workout 3

Brisk five-minute warm up walk. Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes.

WEEK 3

Begins on 12/1/2019

Workout 1

Brisk five-minute warm up 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)

Workout 2

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)

Workout 3

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)

WEEK 4

Begins on 12/8/2019

Workout 1

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)

Workout 2

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)

Workout 3

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)

WEEK 5

Begins on 12/15/2019

Workout 1

Brisk 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)

Workout 2

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

Workout 3

Brisk five-minute warmup walk, then jog two miles (or 20 minutes) with no walking.

WEEK 6

Begins on 12/22/2019

Workout 1

Brisk 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)

Workout 2

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)

Workout 3

Brisk five-minute warmup walk, then jog 2-1/4 miles (or 22 minutes) with no walking.

WEEK 7

Begins on 12/29/2019

Workout 1

Brisk five-minute warmup walk, then jog 2.5 miles (or 25 minutes).

Workout 2

Brisk five-minute warmup walk, then jog 2.5 miles (or 25 minutes).

Workout 3

Brisk five-minute warmup walk, then jog 2.5 miles (or 25 minutes).


WEEK 8

Begins on 1/5/2020

Workout 1

Brisk five-minute warmup walk, then jog 2.75 miles (or 28 minutes).

Workout 2

Brisk five-minute warmup walk, then jog 2.75 miles (or 28 minutes).

Workout 3

Brisk five-minute warmup walk, then jog 2.75 miles (or 28 minutes).

WEEK 9

Begins on 1/12/2020

Workout 1

Brisk five-minute warmup walk, then jog 3 miles (or 30 minutes).

Workout 2

Brisk five-minute warmup walk, then jog 3 miles (or 30 minutes).

Workout 3

The final workout! Congratulations! Brisk five-minute warmup walk, then jog 3 miles (or 30 minutes).