🛠 Run365 Development • Sprint 9 Development
Community Beginner

Couch to 5k

This Couch to 5k Training Plan is designed for beginner runners or for runners who want to take a low-mileage, run/walk approach to their training. Never run before? This one's for you.

Goal distance General 9 weeks · 7 sessions/week
Duration 9 weeks
Sessions 63
Total distance Not specified
Longest run Not specified
Weekly average Not specified
Recovery sessions 27
RELATIVE PLAN CALENDAR

Weeks 1–4

No personal dates are attached to this reusable plan.
Week 1 · Mon Day 1
Workout Brisk five-minute warmup walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes. Run/Walk Intervals Not specified · Not specified
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Brisk five-minute warmup walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes.
Week 1 · Tue Day 2
Workout No workout note Rest Day Not specified · Not specified
Week 1 · Wed Day 3
Workout Brisk five-minute warmup walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes. Run/Walk Intervals Not specified · Not specified
See full note
Brisk five-minute warmup walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes.
Week 1 · Thu Day 4
Workout No workout note Rest Day Not specified · Not specified
Week 1 · Fri Day 5
Workout Brisk five-minute warmup walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes. Run/Walk Intervals Not specified · Not specified
See full note
Brisk five-minute warmup walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes.
Week 1 · Sat Day 6
Workout 30-minute walk. Walk Not specified · 30 min
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30-minute walk.
Week 1 · Sun Day 7
Workout No workout note Rest Day Not specified · Not specified
Week 2 · Mon Day 8
Workout Brisk five-minute warmup walk. Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes. Run/Walk Intervals Not specified · Not specified
See full note
Brisk five-minute warmup walk. Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes.
Week 2 · Tue Day 9
Workout No workout note Rest Day Not specified · Not specified
Week 2 · Wed Day 10
Workout Brisk five-minute warmup walk. Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes. Run/Walk Intervals Not specified · Not specified
See full note
Brisk five-minute warmup walk. Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes.
Week 2 · Thu Day 11
Workout No workout note Rest Day Not specified · Not specified
Week 2 · Fri Day 12
Workout Brisk five-minute warmup walk. Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes. Run/Walk Intervals Not specified · Not specified
See full note
Brisk five-minute warmup walk. Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes.
Week 2 · Sat Day 13
Workout 30-minute walk. Walk Not specified · 30 min
See full note
30-minute walk.
Week 2 · Sun Day 14
Workout No workout note Rest Day Not specified · Not specified
Week 3 · Mon Day 15
Workout Brisk five-minute warmup walk, then do two repetitions of the following: • Jog 90 Seconds • Walk 90 Seconds • Jog 3 Minutes • Walk 3 Minutes Run/Walk Intervals Not specified · Not specified
See full note
Brisk five-minute warmup walk, then do two repetitions of the following:
• Jog 90 Seconds
• Walk 90 Seconds
• Jog 3 Minutes
• Walk 3 Minutes
Week 3 · Tue Day 16
Workout No workout note Rest Day Not specified · Not specified
Week 3 · Wed Day 17
Workout Brisk five-minute warmup walk, then do two repetitions of the following: • Jog 90 Seconds • Walk 90 Seconds • Jog 3 Minutes • Walk 3 Minutes Run/Walk Intervals Not specified · Not specified
See full note
Brisk five-minute warmup walk, then do two repetitions of the following:
• Jog 90 Seconds
• Walk 90 Seconds
• Jog 3 Minutes
• Walk 3 Minutes
Week 3 · Thu Day 18
Workout No workout note Rest Day Not specified · Not specified
Week 3 · Fri Day 19
Workout Brisk five-minute warmup walk, then do two repetitions of the following: • Jog 90 Seconds • Walk 90 Seconds • Jog 3 Minutes • Walk 3 Minutes Run/Walk Intervals Not specified · Not specified
See full note
Brisk five-minute warmup walk, then do two repetitions of the following:
• Jog 90 Seconds
• Walk 90 Seconds
• Jog 3 Minutes
• Walk 3 Minutes
Week 3 · Sat Day 20
Workout 35-minute walk. Walk Not specified · 35 min
See full note
35-minute walk.
Week 3 · Sun Day 21
Workout No workout note Rest Day Not specified · Not specified
Week 4 · Mon Day 22
Workout Brisk five-minute warmup walk, then: • Jog 3 minutes • Walk 90 seconds • Jog 5 minutes • Walk 2.5 minutes • Jog 3 minutes • Walk 90 seconds • Jog 5 minutes Run/Walk Intervals Not specified · Not specified
See full note
Brisk five-minute warmup walk, then:
• Jog 3 minutes
• Walk 90 seconds
• Jog 5 minutes
• Walk 2.5 minutes
• Jog 3 minutes
• Walk 90 seconds
• Jog 5 minutes
Week 4 · Tue Day 23
Workout No workout note Rest Day Not specified · Not specified
Week 4 · Wed Day 24
Workout Brisk five-minute warmup walk, then: • Jog 3 minutes • Walk 90 seconds • Jog 5 minutes • Walk 2.5 minutes • Jog 3 minutes • Walk 90 seconds • Jog 5 minutes Run/Walk Intervals Not specified · Not specified
See full note
Brisk five-minute warmup walk, then:
• Jog 3 minutes
• Walk 90 seconds
• Jog 5 minutes
• Walk 2.5 minutes
• Jog 3 minutes
• Walk 90 seconds
• Jog 5 minutes
Week 4 · Thu Day 25
Workout No workout note Rest Day Not specified · Not specified
Week 4 · Fri Day 26
Workout Brisk five-minute warmup walk, then: • Jog 3 minutes • Walk 90 seconds • Jog 5 minutes • Walk 2.5 minutes • Jog 3 minutes • Walk 90 seconds • Jog 5 minutes Run/Walk Intervals Not specified · Not specified
See full note
Brisk five-minute warmup walk, then:
• Jog 3 minutes
• Walk 90 seconds
• Jog 5 minutes
• Walk 2.5 minutes
• Jog 3 minutes
• Walk 90 seconds
• Jog 5 minutes
Week 4 · Sat Day 27
Workout 35-minute walk. Walk Not specified · 35 min
See full note
35-minute walk.
Week 4 · Sun Day 28
Workout No workout note Rest Day Not specified · Not specified