Couch to 5k Training Plan

Week Day 1 Day 2 Day 3
1 Brisk 5 min warmup walk. Alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes Brisk 5 min warmup walk. Alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes Brisk 5 min warmup walk. Alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes
2 Brisk 5 min warmup walk. Alternate 90 seconds of jogging and 2 minutes of walking for a total of 20 minutes Brisk 5 min warmup walk. Alternate 90 seconds of jogging and 2 minutes of walking for a total of 20 minutes Brisk 5 min warmup walk. Alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes
3 Brisk 5 min warmup warm up. Then 2 reps of the following: Jog for 90 seconds; Walk for 90 seconds; Jog for 3 minutes; Walk for 3 minutes Brisk 5 min warm up. Then 2 reps of the following: Jog for 90 seconds; Walk for 90 seconds; Jog for 3 minutes; Walk for 3 minutes Brisk 5 min warm up. Then 2 reps of the following: Jog for 90 seconds; Walk for 90 seconds; Jog for 3 minutes; Walk for 3 minutes
4 Brisk 5 min warmup. Jog for 3 minutes; Walk for 90 seconds; Jog for 5 minutes; Walk for 2.5 minutes; Jog 3 minutes; Walk for 90 seconds; Jog 5 minutes Brisk 5 min warm up. Jog for 3 minutes; Walk for 90 seconds; Jog for 5 minutes; Walk for 2.5 minutes; Jog 3 minutes; Walk for 90 seconds; Jog 5 minutes Brisk 5 min warmup walk. Alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes
5 Brisk 5 min warmup. Jog for 5 minutes; Walk for 3 minutes; Jog for 5 minutes; Walk for 3 minutes; Jog for 5 minutes; Walk for 90 seconds; Jog 5 minutes Brisk 5 min warmup. Jog for 3/4 mile (or 8 minutes); Walk for 1/2 mile (or 5 minutes); Jog for 3/4 mile (or 8 minutes) Brisk 5 minute warm up walk. Jog 2 miles (or 20 minutes) with no walking
6 Brisk 5 min warmup walk. Jog for 5 minutes. Walk for 3 minutes; Jog for 8 minutes; Walk for 3 minutes; Jog for 5 minutes Brisk 5 min warmup walk. Jog 1 mile (or 10 minutes); Walk 1/4 mile (or 3 minutes); Jog for 1 mile (or 10 minutes) Brisk 5 min warmup walk. Jog 2.25 miles (or 22 minutes) with no walking
7 Brisk 5 min warmup walk. Jog 2.5 miles (or 25 minutes) Brisk 5 min warmup walk. Jog 2.5 miles (or 25 minutes) Brisk 5 min warmup walk. Jog 2.5 miles (or 25 minutes)
8 Brisk 5 min warmup walk. Jog 2.75 miles (or 28 minutes) Brisk 5 min warmup walk. Jog 2.75 miles (or 28 minutes) Brisk 5 min warm up walk. Jog 3 miles (or 30 minutes)