Couch to 5k is one of, if not THE most popular programs for those who wanting to get started on their jogging journey. Running is a fantastic form of exercise which can improve cardiovascular health, burn calories, and boost mental health. Getting started can be a real struggle, this is why many people turn to some form of the couch to 5k. The plan helps gradually build up endurance, and ultimately ends with the person being able to run 5k without stopping!
The brilliant thing about a couch to 5k program can provide numerous benefits for individuals looking to start a running routine. Some of these benefits increased fitness levels, gradual progression, working towards a goal, learning new skills & improve your mental health- what’s not to love!
Typically, a program will last 8-10 weeks and involves running 3-4 times per week. Here’s a super simple plan that you can modify to suit your fitness level and schedule:
Week 1:
- Day 1: Run 60 seconds, walk 90 seconds (repeat for 20 minutes)
- Day 2: Rest
- Day 3: Run 60 seconds, walk 90 seconds (repeat for 20 minutes)
- Day 4: Rest
- Day 5: Run 60 seconds, walk 90 seconds (repeat for 20 minutes)
- Day 6: Rest
- Day 7: Rest
Week 2:
- Day 1: Run 90 seconds, walk 90 seconds (repeat for 20 minutes)
- Day 2: Rest
- Day 3: Run 90 seconds, walk 90 seconds (repeat for 20 minutes)
- Day 4: Rest
- Day 5: Run 90 seconds, walk 90 seconds (repeat for 20 minutes)
- Day 6: Rest
- Day 7: Rest
Week 3:
- Day 1: Run 90 seconds, walk 60 seconds (repeat for 25 minutes)
- Day 2: Rest
- Day 3: Run 90 seconds, walk 60 seconds (repeat for 25 minutes)
- Day 4: Rest
- Day 5: Run 90 seconds, walk 60 seconds (repeat for 25 minutes)
- Day 6: Rest
- Day 7: Rest
Week 4:
- Day 1: Run 3 minutes, walk 90 seconds (repeat for 25 minutes)
- Day 2: Rest
- Day 3: Run 3 minutes, walk 90 seconds (repeat for 25 minutes)
- Day 4: Rest
- Day 5: Run 3 minutes, walk 90 seconds (repeat for 25 minutes)
- Day 6: Rest
- Day 7: Rest
Week 5:
- Day 1: Run 5 minutes, walk 2.5 minutes (repeat for 30 minutes)
- Day 2: Rest
- Day 3: Run 5 minutes, walk 2.5 minutes (repeat for 30 minutes)
- Day 4: Rest
- Day 5: Run 5 minutes, walk 2.5 minutes (repeat for 30 minutes)
- Day 6: Rest
- Day 7: Rest
Week 6:
- Day 1: Run 8 minutes, walk 2 minutes (repeat for 30 minutes)
- Day 2: Rest
- Day 3: Run 8 minutes, walk 2 minutes (repeat for 30 minutes)
- Day 4: Rest
- Day 5: Run 8 minutes, walk 2 minutes (repeat for 30 minutes)
- Day 6: Rest
- Day 7: Rest
Week 7:
- Day 1: Run 12 minutes, walk 2 minutes (repeat for 30 minutes)
- Day 2: Rest
- Day 3: Run 12 minutes, walk 2 minutes (repeat for 30 minutes)
- Day 4: Rest
- Day 5: Run 12 minutes, walk 2 minutes (repeat for 30 minutes)
- Day 6: Rest
- Day 7: Rest
Week 8:
- Day 1: Run 15 minutes, walk 1 minute (repeat for 30 minutes)
- Day 2: Rest
- Day 3: Run 20 minutes, walk 1 minute (repeat for 30 minutes)
- Day 4: Rest
- Day 5: Run 25 minutes, walk 1 minute (repeat for 30 minutes)
- Day 6: Rest
- Day 7: Rest
Have you tried a couch to 5k? If not, why not give it a go and see how you get on?!
