Running_normal

Couch to 5K Running Plan

Created by Lauren

  • Currently 4.0/5 Stars.
  • 1
  • 2
  • 3
  • 4
  • 5
based on 39 ratings.

Tagged as: 5k, running, walking, run, walk, me, and 5k running

Workout Programs → Couch to 5K Running Plan
The Couch to 5K Running Plan program is one of many DailyBurn workout programs. Sign up for a FREE DailyBurn account and start tracking your progress towards this workout, or find another one that you like.

Summary

13 Workouts / 1 Exercise

100% Cardio / 0% Strength Training

Latest Exercisers

Q99213 jbond sideofranch esweany somethinglikeant cochick5280 MelissaPerea GreenPlastik

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
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...

Join-workout-button-blue-matte

What People are Saying

oirvine

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 9 days ago by oirvine

davbart

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 16 days ago by davbart

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 26 days ago by davbart

flutinkat

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 29 days ago by flutinkat

davbart

Just Started

I have just don two sessions in the first week. Pretty easy so far, but I am nervous about week 3!

Created about 1 month ago by davbart

Steph80

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 about 1 month ago by Steph80

yaboo

do I just complete 5km in the quickest time possible.

Created about 1 month ago by yaboo

CINNAMIN

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 about 1 month ago by CINNAMIN

dlmize

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 about 1 month ago by dlmize

Notin

Irishis: I believe it's 60 seconds of running and 90 seconds of walking...

Created about 1 month ago by Notin

irishis

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 about 1 month ago by irishis

flutinkat

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 about 1 month ago by flutinkat

Neha

Week 1, first session

It was fun following this. I was not sure I could do this.

Created about 1 month ago by Neha

josvaldez

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 about 1 month ago by josvaldez

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 about 1 month ago by josvaldez

mrswoodblue

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 about 1 month ago by mrswoodblue

alex_m

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 2 months ago by alex_m

Steph80

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 2 months ago by Steph80

ceesquared

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 3 months ago by ceesquared

Less is Best

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 4 months ago by Less is Best

Nicole427

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 4 months ago by Nicole427

GymRat_Murphy

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 4 months ago by GymRat_Murphy

krstnck

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 4 months ago by krstnck

Erinh

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 5 months ago by Erinh

melissaball24

Couch to 5k

I like this program because you can work your way up to the 5K.

Created 5 months ago by melissaball24

howato12

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 5 months ago by howato12

Erinh

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 5 months ago by Erinh

sgswimgrl117

How often

I do this 3-4 times a week

Created 6 months ago by sgswimgrl117

MaggyPaggy

How often?

How many days each week should you do the weekly workout?

Created 6 months ago by MaggyPaggy

hexatron

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 6 months ago by hexatron

charmcitygavin

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 7 months ago by charmcitygavin

lechahro

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 7 months ago by lechahro

Meghan

The descriptions of the workouts are at the bottom of that long list of weeks.

Created 7 months ago by Meghan

sarahcooley

What is the program?

I don't see any description for each week, it just says run...

Created 7 months ago by sarahcooley

shiner

i dont understand

can someone help me please as i dont understand what i am supposed to be doing

Created 8 months ago by shiner

pcm85213

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 8 months ago by pcm85213

nlupus

@Arnado Thanks for the link

Created 8 months ago by nlupus

cirruslvr

There's also a podcast.

Robert Ullrey did a really good job with it. http://www.ullreys.com/robert/Podcasts/index.html

Created 9 months ago by cirruslvr

arnado

A better description

A better description of this workout can be found here: http://www.coolrunning.com/engine/2/2_3/181.shtml

Created 11 months ago by arnado

cdees

Specifics updated please?

I agree with lizanneh - specific and clear exercises for each day/week would be helpful! :) Thanks!

Created 11 months ago by cdees

lizanneh

Can this program be updated?

Is it possible that the creator of this program can actually input the exercises for each day/week?

Created 11 months ago by lizanneh

comrade

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 12 months ago by comrade

Latest Users

nekopang

nekopang

from Korea, Republic of

jinspired

jinspired

from Hekinan, Aichi

Endriem

Endriem

from Bergen, Hordaland

marievermont

marievermont

from United States

tcolella

tcolella

from United States

dstangljr

dstangljr

David Stangl Jr from Champaign, Illinois

dwuziu

dwuziu

Patryk from Poland

cccc

cccc

from Japan