Hello there, and welcome to the Couch to 5K for beginners training plan! We’re happy to have you here with us. Now, before you go thinking that this just isn’t for you, hear us out! While this plan will get you ready to run a 5K (that’s 3.1 Miles, in case you were wondering), you DO NOT have to run. Do what feels right for you- the fact that you’re participating in a 5K or at least training for one is accomplishment enough. Be proud of your efforts, and even if you’re not planning on participating in a 5K, this is a great way for beginners to veterans to get off the couch, get motivated, and have a plan laid out for you!
If you haven’t been active in the last month, take this training schedule very lightly. Consult a trainer and your physician before beginning. You don’t want to injure or push yourself too far too fast.
The layout of this plan is simple: each week you will increase your running time while decreasing your walking time. In between running days, you will be cross-training with weightlifting to ensure you are training balance, strength, and coordination muscles in order to be more efficient and help prevent injury while running/walking.
*If you are not comfortable running, you can use this same plan to increase your power/speed walking while decreasing your steady stroll pace. See? There’s something for everyone!
While a 5K might sound like a far distance, it’s only 3.1 Miles- this training plan will help you find about a 10-Minute Mile pace… that means you’ll be able to run a 5K in 30 minutes! So while this may be a lot of effort for you now, soon you’ll be able to run at a great pace and you will be able to include running a 5K in your regular weekly training schedule! To put this in perspective: 3.1 Miles can be anywhere between 6,000-8,000 steps. Do you know the daily recommendation of steps per day?
10,000 Steps Per Day!
You can do this, and you will be so happy once you’ve completed this challenge!
Onward…
You want to be running at a pace where you can carry a light conversation- this should not be an all-out sprint! We’re going for distance and consistency, otherwise known as LISS (Low-Intensity-Steady-State Cardio), not HIIT (High-Intensity-Interval-Training).
Alright… you ready? Here we go, our week-by-week plan!
WEEK 1
Download Training Checklist: Couch To 5K Weeks 1 & 2
Day 1- Run 1 Minutes, Walk 1 Minutes. Repeat 10x
Day 2- Cross Train, Option to Rest
Day 3- Run 2 Minutes, Walk 4 Minute. Repeat 5x
Day 4- Rest, Stretch
Day 5- Run 2 Minutes, Walk 4 Minutes. Repeat 5x
Day 6- Cross Train
Day 7- Rest, Stretch
WEEK 2
Day 1- Run 3 Minutes, Walk 3 Minute. Repeat 4x
Day 2- Cross Train, Stretch
Day 3- Run 3 Minutes, Walk 3 Minute. Repeat 4x.
Day 4- Rest, Stretch
Day 5- Run 5 Minutes, Walk 3 Minute. Repeat 3x.
Day 6- Cross Train & Stretch
Day 7- Rest
WEEK 3
Download Training Checklist: Couch To 5K Weeks 3 & 4
Day 1- Run 7 Minutes, Walk 2 Minutes. Repeat 3x.
Day 2- Cross Train, Stretch
Day 3- Run 8 Minutes, Walk 2 Minute. Repeat 3x.
Day 4- Rest, Stretch
Day 5-Run 8 Minutes, Walk 2 Minute. Repeat 3x
Day 6- Cross Train & Stretch
Day 7- Rest
WEEK 4
Day 1- Run 8 Minutes, Walk 2 Minute. Repeat 3x
Day 2- Cross Train, Stretch
Day 3- Run 10 Minutes, Walk 2 Minute. Repeat 2x, then Run 5 mins
Day 4- Rest, Stretch
Day 5-Run 8 Minutes, Walk 2 Minute. Repeat 3x
Day 6- Cross Train, Stretch
Day 7- Rest, Stretch
WEEK 5
Download Training Checklist: Couch To 5K Weeks 5 & 6
Day 1-Run 9 Minutes, Walk 1 Minute. Repeat 3x.
Day 2- Cross Train, Stretch
Day 3- Run 12 Minutes, Walk 2 Minute. Repeat 2x, then Run 5
Day 4- Rest, Stretch
Day 5-Run 8 Minutes, Walk 2 Minute. Repeat 3x
Day 6- Cross Train, Stretch
Day 7- Rest
WEEK 6
Day 1- Rest, Stretch.
Day 2- Run 15 Minutes, Walk 1 Minute. Repeat 2x
Day 3- Rest, Stretch
Day 4- Run 8 Minutes, Walk 2 Minute. Repeat 3x
Day 5-Rest, Stretch
Day 6- Rest, Stretch
Day 7- Race Day/ Run a 5K!
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