My version of the Couch-to-5k plan

what follows below is a copy of my current 5k training plan from cool running. I’m adapting as i go and modifying slightly. I’ll try to keep it as updated as possible.

WEEK

WORKOUT 1

WORKOUT 2

WORKOUT 3

1 (plan) Brisk 5 min warmup walk. Alternate jogging/walking for 60/90 seconds for a total of 20 min. Brisk 5 min warmup walk. Alternate jogging/walking for 60/90 seconds for a total of 20 min. Brisk 5 min warmup walk. Alternate jogging/walking for 60/90 seconds for a total of 20 min.
2 (plan) Brisk 5 min warmup walk. Alternate jogging/walking for 90/120 seconds for a total of 20 min. Brisk 5 min warmup walk. Alternate jogging/walking for 90/120 seconds for a total of 20 min. Brisk 5 min warmup walk. Alternate jogging/walking for 90/120 seconds for a total of 20 min.
3 (plan) Brisk 5 min warmup walk. Do two reps of:

  • Jog 90 sec
  • Walk 90 sec
  • Jog 3 min
  • Walk 3 min
Brisk 5 min warmup walk. Do two reps of:

  • Jog 90 sec
  • Walk 90 sec
  • Jog 3 min
  • Walk 3 min
Brisk 5 min warmup walk. Do two reps of:

  • Jog 90 sec
  • Walk 90 sec
  • Jog 3 min
  • Walk 3 min
4 (plan) Brisk 5 min warmup walk. Then:

  • Jog 3 min
  • Walk 90 sec
  • Jog 5 min
  • Walk 2.5 min
  • Jog 3 min
  • Walk 90 sec
  • Jog 5 min
Brisk 5 min warmup walk. Then:

  • Jog 3 min
  • Walk 90 sec
  • Jog 5 min
  • Walk 2.5 min
  • Jog 3 min
  • Walk 90 sec
  • Jog 5 min
Brisk 5 min warmup walk. Then:

  • Jog 3 min
  • Walk 90 sec
  • Jog 5 min
  • Walk 2.5 min
  • Jog 3 min
  • Walk 90 sec
  • Jog 5 min
5 (plan) Brisk 5 min warmup walk. Then:

  • Jog ½ mile
  • Walk ¼ mile
  • Jog ½ mile
  • Walk ¼ mile
  • Jog ½ mile
Brisk 5 min warmup walk. Then:

  • Jog ¾ mile
  • Walk ½ mile
  • Jog ¾ mile
Brisk 5 min warmup walk. Then jog 2 miles no walking.
6 (plan) Brisk 5 min warmup walk. Then:

  • Jog ½ mile
  • Walk ¼ mile
  • Jog ¾ mile
  • Walk ¼ mile
  • Jog ½ mile
Brisk 5 min warmup walk. Then:

  • Jog 1 mile
  • Walk ¼ mile
  • Jog 1 mile
Brisk 5 min warmup walk. Then jog 2-1/4 miles no walking.
7 (plan) Brisk 5 min warmup walk. Then jog 2.5 miles no walking. Brisk 5 min warmup walk. Then jog 2.5 miles no walking. Brisk 5 min warmup walk. Then jog 2.5 miles no walking.
8 (plan) Brisk 5 min warmup walk. Then jog 2.75 miles no walking. Brisk 5 min warmup walk. Then jog 2.75 miles no walking. Brisk 5 min warmup walk. Then jog 2.75 miles no walking.
9 (plan) Brisk 5 min warmup walk. Then jog 3 miles no walking. Brisk 5 min warmup walk. Then jog 3 miles no walking. Brisk 5 min warmup walk. Then jog 3 miles no walking.

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