Couch to 5K Program Day by Day

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Last Updated on February 24, 2014

5/2/5 means 5 minute walk, 2 minute jog, 5 minute walk. You can continue alternating if you want a better workout but that is all that is needed for the program so if you want to take it easy at first, feel free. On the “relax” days, I do strength training/weights.

Before you start, check out this 2014 Complete Runner's Guide/Log, and get yourself some running shoes (check out the SALE here)

Week 1

Couch to 5K Program Day by Day

Day 1: 5/2/5
Day 2: relax
Day 3: 5/2/5
Day 4: relax
Day 5: 5/3/5
Day 6: relax
Day 7: relax

Week 2

Day 8: 5/3/5
Day 9: relax
Day 10: 5/4/5
Day 11: relax
Day 12: 5/5/5
Day 13: relax
Day 14: relax

Week 3

Day 15: 5/6/5
Day 16: relax
Day 17: 4/5/4/5
Day 18: relax
Day 19: 5/7/5
Day 20: relax
Day 21: relax

Week 4

Day 22: 5/7/5
Day 23: relax
Day 24: 5/8/5
Day 25: relax
Day 26: 5/9/5
Day 27: relax
Day 28: relax

Week 5

Day 29: 5/9/5
Day 30: relax
Day 31: 6/5/6/5
Day 32: relax
Day 33: 5/10/5
Day 34: relax
Day 35: 5/11/5

Week 6

Day 36: 5/11/5
Day 37: relax
Day 38: 13 minute jog / 5 minute walk
Day 39: relax
Day 40: 15 minute jog / 5 minute walk
Day 41: relax
Day 42: relax

Week 7

Day 43: 15 minute jog / 5 minute walk
Day 44: relax
Day 45: 8 jog / 5 walk / 8 jog / 5 walk
Day 46: relax
Day 47: 16 jog / 5 walk
Day 48: relax
Day 49: 17 jog / 5 walk