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Couch to 5K Running Plan

Created by Lauren

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Tagged as: 5k running and rr

Workout Programs → Couch to 5K Running Plan

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Summary

13 Workouts / 1 Exercise

100% Cardio / 0% Strength Training

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Workout Program Description

Josh Clark, of Cool Running, says that too many people have been turned off of running simply by trying to start off too fast. Their bodies rebel, and they wind up miserable, wondering why anyone would possibly want to do this to themselves. You should ease into your running program gradually. In fact, the beginners' program we outline here is less of a running regiment than a walking and jogging program. The idea is to transform you from couch potato to runner, gettin...

Workouts

Description

Brisk five-minute warm-up walk. Then alternate 60 seconds of 90 seconds of walking for a total of 20 minutes.

View Workout Details


	Running Running/jogging, whether competitively or for recreation, is one of the most popular cardiovascular activities. Running has many health benefits including reduced stress, a stronger heart, and lowered...

What People are Saying

	I phonw app there is a great app for the I phone called interval run. In has the couch to 5K pre programed. Very handy. Created about 1 year ago by tkml
	from walking to running although I have been walking 45 minutes daily the idea id running never excited me much until I saw this program.I am going to upgrade my exercise from walking to running.let see how far I can go. Created over 2 years ago by ssilam
	Proper Description http://www.coolrunning.com/engine/2/2_3/181.shtml Please see here for the full description. Looks like a great way to train and I'm gonna be trying it myself! Created over 2 years ago by DafyddLlyr
	For a better discription For a better description of this workout google "couch to 5k". The first site you see should give you a better workout plan for each week. Created over 3 years ago by dyforlife
	this has got to be the worst program ever... horrible description that makes no sense and no direction whatsoever... Created over 3 years ago by ryanmosley
	Thanks jewfish for the description! Created over 3 years ago by newlife09
	ummmm alternate 60 seconds of 90 seconds of walking for a total of 20 minutes. ????? please explain.... Created over 3 years ago by cdhatchett21
	Starting today!! Created over 3 years ago by crorella
	i was training... for a 10 K, and then got injured. Im hoping this program can help me get back on my feet. In response to Ethanhenry below...Yes you should be eating something prior to your runs. Go online and Google 5K training diets. There are many helpful hints! :) Created over 3 years ago by chelsearae
	More detailed description The description above is a bit too confusing. Have a look here http://www.coolrunning.com/engine/2/2_3/181.shtml Created over 3 years ago by jewfish
	i was running... Not sure if you are talking about the couch to 5k description or not but if so..just click on the week you are working on and scroll to the bottom of the page..if not sorry! I just finished day 2 of week 2 and I am loving it, however i find that by then end of my second mile...i feel very sluggish. should I be eating or drinking something prior to my run that would boost my energy? HELP!! Created over 3 years ago by Ethanhenry1
	??? no workout descriptions are showing up here or in my workout log, anyone else having the same problem? Created over 3 years ago by nckysixx
	??? How many days does each workout week consist of? Weeks 5 & 6 have plans for days 1 - 3 but what about the rest of the week? Are we suppose to repeat days 1 - 3? Created over 3 years ago by sid719
	Week 2 Starting tonight....biting nails... Created over 3 years ago by susanjustdoit
	The Speed of Brisk Brisk just means hard enough for you to get your body warmed up and get your juices flowing. It would of course mean different 'speeds' for a 4 foot, 200 pound 80 year old and a 7 foot, 200 pound 24 year old. :p Created over 3 years ago by QBass
	Brisk So, what is brisk? 3.5 MPH? 4 MPH? Created over 3 years ago by swollenberg
	Day 1 a lot better than I thought. It was perfect for me! Not too much that I dread the next day, but just enough I can't wait to do it again :-) Created over 3 years ago by susanjustdoit
	re: just joined smfjustdoit, personally, I put it all under running. Even when you are able to do 5k, most runners do short walking segments on long runs (ie, 9 min running, 1 min walking). Just call it all a run Created over 3 years ago by dianebl
	just joined When tracking progress the first few weeks, I see that the "running" exercise comes up. Since we are walking and running in the beginning do I split that up or do I just include the 20 minutes under running? Created over 3 years ago by susanjustdoit
	Week 5 Day 3 I just completed the Week 5 Day 3 jog, which is the dreaded jump to 20 minutes. I felt great after accomplishing it, and beforehand I was very apprehensive. I have always considered myself "not a runner" so I am happy to be proving myself wrong. Created over 3 years ago by katats
	begin todays my first day!! perfect plan! Created over 3 years ago by usfkt
	Finished I have just finished this workout and ran a 5k in just a little under 30 min. I would not have thought that was possible just a few weeks ago. I repeated Week 4 just to make sure I was ready to continue without injuring myself. I also had to pause for a week after hurting my back. This is definitely a good progressive workout. Very hard at time, but still manageable. Created over 3 years ago by imzadi315
	Week 3 - Questions Hey, So I am roughly 60 pounds over weight....and right now I am on week 3. I made the rune, but my legs continue to ache, there hasn't been a day I run that my calves don't kill me. And I am also at my max HR, should I consider staying at week 3 until my HR comes down and I lose a bit more weight. The last thing I want is an injury. Thanks for the advice! Created over 3 years ago by amandajean1
	frequency? Hi, I just started today. Are we supposed to follow this routine every day, or every other day? Thanks for the help! Created over 3 years ago by liallen87
	wwek 6 mid way though week 6, and f**k me am i tired after the runs ;D my breathing recovery is very quick now though (2mins for a 10min jog), which is brilliant compared to what i was like when I started. some days ive woke up and felt like I didnt want to do it, but if you push yourself you feel great an hour or two after the jog :D Created over 3 years ago by agour
	Week 3 Just started week 3 last night. I didn't do too bad, but have an issue with my running form. I used to run a lot about 10 years ago, but blew my knee in 2000. I've ran some since then but my knee always started hurting after a while. I noticed last night I am really favoring my "good" leg. I tried really hard to concentrate on good form, but didn't have any luck with that. Any suggestions? Created over 3 years ago by jehobbs99
	Later part of the program I finished the program about 2 weeks ago. The big jumps at the end worried me too but I have to say I think it is 95% mental. I did the jump from 10 minutes to 25 minutes and like almost every other jump I thought it was going to be impossible. While it was hard, it was doable. I'm not a super fit person and carry around alot of extra weight too. I think waiting to long to go to the next step will hold you back more then it'll help. I am now training for a half-marathon in Oct. The couch to 5K program is tough but it works. Created over 3 years ago by oirvine
	Week 3 Just did my last week 3 run. It's strange-at the beginning of the second 3 minute interval I felt like it would be too hard, but I was ready to run more at the end. Hopefully this means week 4 will be easy! Created over 3 years ago by davbart
	Week 2 I didn't find my first week 2 run impossible, but I was surprised that it was significantly more difficult than week one. Created over 3 years ago by davbart
	I've given some thought to the jump from 10 to 25 minutes of jogging, with it coming up pretty soon for myself. I'm going to "finish" with the program at week 6, day 2, and start jogging 15 minutes, adding one minute more each two days until I'm up to the desired 30 minutes for myself. It seems like that jump is unrealistic for those of us who are, ahem, still carrying some extra packaging around. ;) Just an idea, you can try it if you want! Created over 3 years ago by flutinkat
	Just Started I have just don two sessions in the first week. Pretty easy so far, but I am nervous about week 3! Created over 3 years ago by davbart
	Completed My First 5k I had a tough time with the transition from week 7 to weeks 8 and 9, but I am happy to report I just competed in my first 5k. 3 months ago I never would have believed I could do it, but it is possible. This plan really works. Created over 3 years ago by Steph80
	do I just complete 5km in the quickest time possible. Created over 3 years ago by yaboo
	JUST SIGNED UP FOR THE O.C. MUD RUN... HAVENT WORKED OUT IN SOOOO LONG.... GOING TO START THIS PROGRAM TOMORROW.... IM SO EXCITED! Created over 3 years ago by CINNAMIN
	Week 6 has been difficult for me. Maybe it's mental with the big jump from jogging 10 minutes at a time and jumping up to 25 minutes. I'm sticking with it and repeating week 6 until I can "graduate" to week 7. Any suggestions? Created over 3 years ago by dlmize
	Irishis: I believe it's 60 seconds of running and 90 seconds of walking... Created over 3 years ago by Notin
	Huh? Something seems to be missing from week 1. Description Brisk five-minute warm-up walk. Then alternate 60 seconds of ??90 seconds of walking for a total of 20 minutes. Total of 20 minutes including the 5 min of warm up? Created over 3 years ago by irishis
	You know, it's amazing how quickly your body gets used to this. I start week 4 monday and I really feel like I'm ready for it. I haven't run a mile since 7th grade in which I was half the weight I am now, so this is really cool to know that I can do this! Created over 3 years ago by flutinkat
	Week 1, first session It was fun following this. I was not sure I could do this. Created over 3 years ago by Neha
	Robert Ullrey podcast BTW I am using Robert Ullrey Podcasts recommended by cirruslvr and is just fantastic. I highly recommend his site as well for everyone. http://www.ullreys.com/robert/Podcasts/index.html Created over 3 years ago by josvaldez
	Started week 3 Amazing, I can't believe I am already in week 3. I never thought I could do it but I am actually doing it well. I finish my first day of 3rd week this morning and felt I could go a little bit more. I am trying to be ready for my first 5K in June 13th. Hope I can finish the race. Created over 3 years ago by josvaldez
	And I'm off.... Here I go, ready to shed the post baby lbs! I use to run so hopefully I can fall right back into it! Created over 3 years ago by mrswoodblue
	Awesome running plan! I'll do the first Day of Week 5 today. So far I've always run a bit longer than the routines said, so I guess I'm on a good way. I plan to participate in the biggest local running event this September, either with a 6K or 10.5K (so I'll go on with one of the 10K programs I found on Gyminee after I completed this one). As said by someone else below: this program's hard enough to know it's working but still doable. Created over 3 years ago by alex_m
	It's Official! I just registered for my first 5k! I'll be finished with week 9 just a couple of days before the actual race. I'm excited. This is so challenging, but so worth it! How's every one else doing? Created over 3 years ago by Steph80
	logging consecutive workouts am i doing something wrong? I can't seem to log consecutive workouts. when i want to print/view week 1, the only workout is the last one entered. can i have more than one workout in each week? thanks for advice on the other web link. better guidance than gyminee description, but love the tracking feature of gyminee. Created over 3 years ago by ceesquared
	For Nicole427 Hi Nicole, it's hard to know what to say because there may be so many variables. But I guess the main thing is - keep with it. This is designed to build you up. You have to crawl before you can walk etc. I'm still on week 2 even though it's my 4th week. I only did it once on the first week so I repeated week 1 before moving on. This is the 2nd week in a row that I've done week 2 and now i'm really keen to do week 3s program. I feel so much fitter and I am covering a lot more distance in the same time frame which is encouraging. Also, you don't need to run fast. Perhaps you already are - but just do a slow jog and walk briskly. This will improve your fitness and strength and you can start running faster later if you feel the desire to. As I said though.... keep it up and don't lose faith. In another 3 weeks you'll be amazed at the difference and that should keep you going for the last 3 weeks :) Good luck!! Created over 3 years ago by Less is Best
	Week 3 and starting to doubt I am on week 3 of this training plan. This is the my first ever attempt at running in preparation for the Komen Race for the Cure on May 10. I don't really care about my time; my only goal is to run for the entire race. In week 3, we are still barely running and it is really difficult to get through for me. I am starting to doubt myself. Any advice? Created over 3 years ago by Nicole427
	5k im sure you will be fine 5k is just 3.1 miles and you almost did 3 just rest the day before eat right and get plenty of sleep good luck!! Created over 3 years ago by GymRat_Murphy
	5K eeeeeks. Doing a 5K "race for a cure" next Sunday. I have yet to do a full 5K. I'm scared!!!!!! Did close to 3 miles last night. HURTING!!!!!!!!!!!!!!!!!!! Created over 3 years ago by krstnck
	On week 5/6 The build-up to these two weeks is definitely do-able, and I think it makes getting to that two-mile run straight through managable. I find running hard to do - but so far I've been able to stick to this program and see an increase in endurance and speed. Created over 3 years ago by Erinh
	Couch to 5k I like this program because you can work your way up to the 5K. Created over 3 years ago by melissaball24
	couch to 5k I don;t know if I will ever make it to 5K, but going forward I will give it a good try. Created over 3 years ago by howato12
	works so far I've been sticking to this schedule and it's working great so far...it's easy to do, but not "too" easy. Created over 3 years ago by Erinh
	How often I do this 3-4 times a week Created over 3 years ago by sgswimgrl117
	How often? How many days each week should you do the weekly workout? Created over 3 years ago by MaggyPaggy
	love this this is easy enough that it's over before you know it, hard enough that you know it's working. good place to start. Created over 3 years ago by hexatron
	The Correct Description for Week One It should read, "Brisk five-minute warmup walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes." It's from this site: http://www.coolrunning.com/engine/2/2_3/181.shtml Created over 3 years ago by charmcitygavin
	The description doesn't make sense, for week 2 it says do 2 min walking/90s running, vs week 1 with 60s walking/90s running. That's a step down in intensity! I'm confused. Created over 3 years ago by lechahro
	The descriptions of the workouts are at the bottom of that long list of weeks. Created over 3 years ago by Meghan
	What is the program? I don't see any description for each week, it just says run... Created over 3 years ago by sarahcooley
	i dont understand can someone help me please as i dont understand what i am supposed to be doing Created over 4 years ago by shiner
	Great for outdoors I have been using this program for 1 month it helps get your heart rate up and isn't too hard. Created over 4 years ago by pcm85213
	@Arnado Thanks for the link Created over 4 years ago by nlupus
	There's also a podcast. Robert Ullrey did a really good job with it. http://www.ullreys.com/robert/Podcasts/index.html Created over 4 years ago by cirruslvr
	A better description A better description of this workout can be found here: http://www.coolrunning.com/engine/2/2_3/181.shtml Created over 4 years ago by arnado
	Specifics updated please? I agree with lizanneh - specific and clear exercises for each day/week would be helpful! :) Thanks! Created over 4 years ago by cdees
	Can this program be updated? Is it possible that the creator of this program can actually input the exercises for each day/week? Created over 4 years ago by lizanneh
	Intervals Short intervals of running between periods of walking (to recover) have been shown to increase the concentration of mitochondria in your muscles. What this means is that your muscles will burn more calories (and particularly calories from fat) per gram of muscle as a result of these kinds of exercises. That makes interval running one of the few genuine shortcuts to fitness. Created over 4 years ago by comrade