Couch to 5K Training Plan
A 12 week training program with 3 workouts per week
|
Week |
Workout 1* |
Workout 2* |
Workout 3* |
|
1 |
Alternate 1 minute of jogging with 2 minutes of walking for a total of 15 minutes. |
Alternate 1 minute of jogging with 2 minutes of walking for a total of 15 minutes. |
Alternate 1 minute of jogging with 2 minutes of walking for a total of 15 minutes. |
|
2 |
Alternate 2 minutes of jogging with 3 minutes of walking for a total of 15 minutes. |
Alternate 2 minutes of jogging with 3 minutes of walking for a total of 15 minutes. |
Alternate 2 minutes of jogging with 3 minutes of walking for a total of 15 minutes. |
|
3 |
Alternate 3 minutes of jogging with 3 minutes of walking for a total of 18 minutes. |
Alternate 3 minutes of jogging with 3 minutes of walking for a total of 18 minutes. |
Alternate 3 minutes of jogging with 3 minutes of walking for a total of 18 minutes. |
|
4 |
Alternate 5 minutes of jogging with 2 minutes of walking for a total of 21 minutes. |
Alternate 5 minutes of jogging with 2 minutes of walking for a total of 21 minutes. |
Alternate 5 minutes of jogging with 2 minutes of walking for a total of 21 minutes. |
|
5 |
Alternate 7 minutes of jogging with 3 minutes of walking for a total of 20 minutes. |
Alternate 7 minutes of jogging with 3 minutes of walking for a total of 20 minutes. |
Alternate 7 minutes of jogging with 3 minutes of walking for a total of 20 minutes. |
|
6 |
Alternate 10 minutes of jogging with 2 minutes of walking for a total of 24 minutes. |
Alternate 10 minutes of jogging with 2 minutes of walking for a total of 24 minutes. |
Alternate 10 minutes of jogging with 2 minutes of walking for a total of 24 minutes. |
|
7 |
Alternate 10 minutes of jogging with 1 minute of walking for a total of 22 minutes. |
Alternate 10 minutes of jogging with 1 minute of walking for a total of 22 minutes. |
Jog for 20 minutes without walking. |
|
8 |
Jog for 20 minutes. |
Jog For 20 minutes. |
Jog for 25 minutes without walking. |
|
9 |
Jog for 25 minutes. |
Jog for 25 minutes. |
Jog for 30 minutes without walking. |
|
10 |
Jog for 30 minutes. |
Jog for 30 minutes. |
Jog for 35 minutes without walking. |
|
11 |
Jog for 35 minutes. |
Jog for 35 minutes. |
Jog for 40 minutes without walking. |
|
12 |
Jog for 40 minutes |
Easy jog for 30 minutes. |
Race Day. Congratulations! |
* Warm-up with 5 minutes of brisk walking before each workout and cool down with 5 minutes of easy walking after every workout. Light stretching afterwards is also recommended. Take it easy, listen to your body and have fun!
Beginner 10K Training Plan
A 12 week training program with 3 workouts per week
|
Week |
Workout 1* |
Workout 2* |
Workout 3* |
|
1 |
15 minute run |
15minute run |
Easy 20 minute run |
|
2 |
20 minute run |
20 minute run |
Easy 25 minute run |
|
3 |
25 minute run |
20 minute run |
Easy 30 minute run |
|
4 |
30 minute run |
20-30 minute run |
Easy 30 minute run |
|
5 |
30 minute run |
20-30 minute run |
Easy 35 minute run |
|
6 |
35 minute run |
30 minute run |
Easy 35 minute run |
|
7 |
35 minute run |
30 minute run |
Easy 40 minute run |
|
8 |
40 minute run |
30-40 minute run |
Easy 45 minute run |
|
9 |
45 minute run |
30-40 minute run |
Easy 50 minute run |
10 |
50 minute run |
45 minute run |
Easy 60 minute run |
|
11 |
50 minute run |
45 minute run |
Easy 60 minute run |
|
12 |
45 minute run |
Easy 30 minute run |
Race Day! You have put in the work and are ready to run your first 10K, Congratulations! |
* Every workout should include a warm-up and cool down of 5 minutes each. Light stretching after each workout is also encouraged. If you would like to add a fourth workout to a week either cross train by biking, stair climbing, rowing etc. or complete workout 2 twice. Take it easy, listen to your body and have fun!