Couch to 5K

Average Weekly Training Hours 00:45
Training Load By Week
Average Weekly Training Hours 00:45
Training Load By Week

8 Week Beginner 5K Program

Sample Day 1
1mi
Aerobic Endurance

Run/Walk 1 Mile at an easy pace. Keep this pace so easy that you can carry on a conversation. If the effort becomes too hard, walk! You will still get the desired benefit.

Sample Day 3
1mi
Intervals

Run 30 seconds
Walk 60 seconds

Sample Day 5
1mi
Intervals

Run 45 seconds
Walk 60 seconds

Sample Day 6
1.5mi
Aerobic Endurance

Run/Walk at an easy pace. Keep this pace so easy that you can carry on a conversation. Walk as necessary to keep pace easy.

Sample Day 8
1.25mi
Aerobic Endurance

Run/Walk at an easy pace. Keep this pace so easy that you can carry on a conversation. If the effort becomes too hard, walk! You will still get the desired benefit.

Sample Day 10
1.25mi
Intervals

Run 60 seconds
Walk 60 seconds

Sample Day 11
0:30:00
Cross Train

Lift weights, HIIT, SPIN class, Yoga, Play a sport, etc. Move and develop athleticism. This will benefit your running!