Super Beginner 5K (Couch to 5K)

Overview

For people who have been sedentary for a year or more and want to finish a 5K for the first time. This 12-week plan starts off with walking to improve cardio fitness, then incorporates running.

On race day you can choose to run-walk either 30/30 or 40/20.




Schedule

Week 1
Monday Tuesday Wednesday Thursday Friday Saturday Sunday Totals
walk: 15-Minute Walk walk: 15-Minute Walk walk: 15-Minute Walk ride: Day Off walk: 15-Minute Walk walk: 15-Minute Walk ride: Day Off

walk: 1h 15 m
Total: 1h 15 m

Week 2
Monday Tuesday Wednesday Thursday Friday Saturday Sunday Totals
walk: 15-Minute Walk walk: 15-Minute Walk walk: 18-Minute Walk ride: Day Off walk: 18-Minute Walk walk: 20-Minute Walk ride: Day Off

walk: 1h 26 m
Total: 1h 26 m

Week 3
Monday Tuesday Wednesday Thursday Friday Saturday Sunday Totals
walk: 20-Minute Walk walk: 20-Minute Walk walk: 23-Minute Walk ride: Day Off walk: 23-Minute Walk walk: 25-Minute Walk ride: Day Off

walk: 1h 51 m
Total: 1h 51 m

Week 4
Monday Tuesday Wednesday Thursday Friday Saturday Sunday Totals
walk: 25-Minute Walk walk: 25-Minute Walk walk: 28-Minute Walk ride: Day Off walk: 28-Minute Walk walk: 30-Minute Walk ride: Day Off

walk: 2h 16 m
Total: 2h 16 m

Week 5
Monday Tuesday Wednesday Thursday Friday Saturday Sunday Totals
walk: 30-Minute Walk run: Run-Walk (15/45) walk: 30-Minute Walk run: Run-Walk (15/45) ride: Day Off walk: Go the Distance (2.5K) run: Run-Walk (15/45)

walk: 1h 0 m
run: 1h 30 m
Total: 2h 30 m

Week 6
Monday Tuesday Wednesday Thursday Friday Saturday Sunday Totals
ride: Day Off run: Run-Walk (20/40) walk: 30-Minute Walk run: Run-Walk (20/40) ride: Day Off walk: Go the Distance (2.7K) run: Run-Walk (20/40)

run: 1h 30 m
walk: 0h 30 m
Total: 2h 0 m

Week 7
Monday Tuesday Wednesday Thursday Friday Saturday Sunday Totals
ride: Day Off run: Time Trial Tuesday (Run/Walk 2.7K) walk: 30-Minute Walk run: Run-Walk (30/30) ride: Day Off walk: Go the Distance (3K) run: Run-Walk (30/30)

run: 1h 30 m
walk: 0h 30 m
Total: 2h 0 m

Week 8
Monday Tuesday Wednesday Thursday Friday Saturday Sunday Totals
ride: Day Off run: Time Trial Tuesday (Run/Walk 3K) walk: 30-Minute Walk run: Run-Walk (30/30) ride: Day Off walk: Go the Distance (3.5K) run: Run-Walk (32min 30/30)

run: 1h 32 m
walk: 0h 30 m
Total: 2h 2 m

Week 9
Monday Tuesday Wednesday Thursday Friday Saturday Sunday Totals
ride: Day Off run: Time Trial Tuesday (Run/Walk 3.5K) walk: 30-Minute Walk run: Run-Walk (30/30) ride: Day Off walk: Go the Distance (4K) run: Run-Walk (35min 30/30)

run: 1h 35 m
walk: 0h 30 m
Total: 2h 5 m

Week 10
Monday Tuesday Wednesday Thursday Friday Saturday Sunday Totals
ride: Day Off run: Time Trial Tuesday (Run/Walk 4K) walk: 30-Minute Walk run: Run-Walk (32min 30/30) ride: Day Off walk: Go the Distance (4.5K) run: Run-Walk (35min 30/30)

run: 1h 37 m
walk: 0h 30 m
Total: 2h 7 m

Week 11
Monday Tuesday Wednesday Thursday Friday Saturday Sunday Totals
ride: Day Off run: Time Trial Tuesday (Run/Walk 4.5K) walk: 30-Minute Walk run: Run-Walk (35min 30/30) ride: Day Off walk: Go the Distance (5K) run: Run-Walk (30/30)

run: 1h 35 m
walk: 0h 30 m
Total: 2h 5 m

Week 12
Monday Tuesday Wednesday Thursday Friday Saturday Sunday Totals
walk: 20-Minute Walk run: Time Trial Tuesday (Run/Walk 3K) ride: Day Off run: Run-Walk (20min 40/20) walk: 20-Minute Walk ride: Day Off run: 5K Race Day

walk: 0h 40 m
run: 0h 50 m
Total: 1h 30 m

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