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Couch to 5K Training Plan

The Couch to 5K Plan if you have never ran before. Maybe done some walking or a few runs but nothing over 1-2 miles. This plan will start you off walking and gradually build you up to running a 5K.  See definitions below plan so you know what we mean by Easy and Walk. The general idea is you will begin by walking and slowing add in running at an Easy pace time into each of you days. Make sure you are drinking water and resting on those rest days. Alternatively on those Rest days you can do yoga or lite stretching to help you recovery from each day.  If you can already run 2-3 miles miles then maybe take a look at the Beginners 5K plan instead. Best of luck to all of you!
Week
Monday
Tuesday
Wedsnesday
Thursday
Friday
Saturday
Sunday
Total
Week 1
20 min Walk
Rest
20 min Walk
20 min Walk
Rest
30 min Walk
Rest
90 min 
Week 2
25 min Walk
Rest
25 min Walk
25 min Walk
Rest
35 min Walk
Rest
110 min
Week 3
25 min Walk/Run
4 min Walk/ 1 Min Easy
Rest
25 min Walk/Run
4 min Walk/ 1 Min Easy
25 min Walk
Rest
35 min Walk/Run
4 min Walk/ 1 Min Easy
Rest
110 min
Week 4
25 min Walk/Run
3 min Walk/ 2 Min Easy
Rest
25 min Walk/Run
3 min Walk/ 2 Min Easy
25 min Walk/Run
3 min Walk/ 2 Min Easy
Rest
35 min Walk/Run
3 min Walk/ 2 Min Easy
Rest
110 min
Week 5
25 min Walk/Run
2 min Walk/ 3 Min Easy
Rest
25 min Walk/Run
2 min Walk/ 3 Min Easy
25 min Walk/Run
2 min Walk/ 3 Min Easy
Rest
35 min Walk/Run
2 min Walk/ 3 Min Easy
Rest
110 min
Week 6
25 min Walk/Run
1 min Walk/ 4 Min Easy
Rest
25 min Walk/Run
1 min Walk/ 4 Min Easy
25 min Walk/Run
1 min Walk/ 4 Min Easy
Rest
35 min Walk/Run
1 min Walk/ 4 Min Easy
Rest
110 min
Week 7
​25 min Walk/Run
1 min Walk/ 4 Min Easy
Rest
25 min Walk/Run
1 min Walk/ 4 Min Easy
​25 min Walk/Run
1 min Walk/ 4 Min Easy
Rest
5K Run!
Rest - Enjoy!
Value
Walk - Walking rates vary but walk at a rate slightly faster than your normal walking rate but you are not out there race walking. You should be able to easily talk to someone waking with you if not slow down
​
Easy = Easy Pace which is run at what we call conversational pace. If you are not able to talk in short sentences to a person running with you you are running too fast. Error on the side of caution and run slower if you are not sure.

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  • Home
  • Blogs
    • "Ask Coach" Video Series >
      • Eating before races
      • Warming up for races
      • Running Shoes
    • Giving Back Blog
    • Yolanda on the Run
    • WAR Report
    • High School Area News
  • WAR Running Club
    • WAR Running Club Home
    • Club Running Routes
    • Rules of Engagment
  • WAR Elite Team
    • WAR Elite Racing Team Home
    • Runner Registration
    • WAR Elite Training Plans
    • WAR Elite Team Calendar
    • Support
  • Warriors Youth XC & Track
    • Warriors Youth Home
    • High School Conditioning
    • Warriors Success Stories
    • Warrior Youth Running Schedule
    • Youth Request Information
    • Team Files
  • Training
    • Training Plans
    • Nutrition
    • Workouts
    • Warrior Youth Training Series
    • Abs & Core Routines
    • Warm-up and Drills
    • Injury Prevention & Treatment
    • Tools and Links
  • WAR Supply Store
    • Warrior Youth Running
    • WAR Membership Fees
    • Virtual Coaching
    • Recommended Running Shoes
    • Recommended Running Gear
  • Contact Us
  • Our Partners
    • Support Our Partners