With a little training, you can achieve your goals to complete a 5k! Adopting
a run/walk interval program that progressively increases run time and
decreases walk time, will help you reach your goal. Check out our 10-week
couch to 5k training calendar. Adjust as needed, but remember to leave
rest days for recovery.
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WEEK
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RUN/WALK INTERVAL
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SETS
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Week 1:
Complete on days 1,2 &3
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1 minute jog
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Repeat 7x (21 mins)
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2 min walk
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Week 2:
Complete on days 1,2 &3
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90 sec jog
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Repeat 6x (21 mins)
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2 min walk
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Week 3:
Complete on days 1,2 &3
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2 min jog
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Repeat 5x (20 mins)
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2 min run
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Week 4:
Complete on days 1,2 &3
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2 min jog
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Repeat 6x (21 mins)
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90 sec walk
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Week 5:
Complete on days 1,2 &3
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4 min jog
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Repeat 4x (22 mins)
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90 sec walk
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Week 6:
Complete on days 1,2 &3
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5 min jog
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Repeat 4x (24 mins)
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1 min walk
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Week 7:
Complete on days 1,2 &3
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8 min jog
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(23 mins)
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1 min walk
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5 min job
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1 min walk
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8 min job
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Week 8:
Complete on days 1,2 &3
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10 min jog
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Repeat 2x (22 mins)
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1 min walk
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Week 9:
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Day 1: 22 min jog (aim to complete without walking)
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Day 2: 25 min jog (aim to complete without walking)
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Day 3: 28 min jog (aim to complete without walking)
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Week 10:
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Day 1: 3.1 mile steady jog (aim to complete without walking)
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