The famed Couch to 5K running plan from CoolRunning.com, with a continuation plan for 10k runs.
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Before every session, have a five minute warm up (a brisk walk or jog is fine).
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Give yourself a chance to rest between runs.
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Give yourself a chance to rest between runs.
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Repeat weeks if needed - it's not a race!
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Run 1
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8 × 60 second run, 90 second walk
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Run 2
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8 × 60 second run, 90 second walk
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Run 3
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8 × 60 second run, 90 second walk
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Run 1
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6 × 90 second run, 120 second walk
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Run 2
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6 × 90 second run, 120 second walk
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Run 3
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6 × 90 second run, 120 second walk
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Run 1
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2 × 90 second run (or 200 yards), 90 second walk (or 200 yards), 3 minute run (or 400 yards), 3 minute walk (or 400 yards)
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Run 2
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2 × 90 second run (or 200 yards), 90 second walk (or 200 yards), 3 minute run (or 400 yards), 3 minute walk (or 400 yards)
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Run 3
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2 × 90 second run (or 200 yards), 90 second walk (or 200 yards), 3 minute run (or 400 yards), 3 minute walk (or 400 yards)
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Run 1
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3 minute run (or ¼ mile), 90 second walk (or ⅛ mile), 5 minute run (or ½ mile), 2.5 minute walk (or ¼ mile), 3 minute run (or ¼ mile), 90 second walk (or ⅛ mile), 5 minute run (or ½ mile)
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Run 2
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3 minute run (or ¼ mile), 90 second walk (or ⅛ mile), 5 minute run (or ½ mile), 2.5 minute walk (or ¼ mile), 3 minute run (or ¼ mile), 90 second walk (or ⅛ mile), 5 minute run (or ½ mile)
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Run 3
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3 minute run (or ¼ mile), 90 second walk (or ⅛ mile), 5 minute run (or ½ mile), 2.5 minute walk (or ¼ mile), 3 minute run (or ¼ mile), 90 second walk (or ⅛ mile), 5 minute run (or ½ mile)
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Run 1
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5 minute run (or ½ mile), 3 minute walk (or ¼ mile), 5 minute run (or ½ mile), 3 minute walk (or ¼ mile), 5 minute run (or ½ mile)
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Run 2
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8 minute run (or ¾ mile), 5 minute walk (or ½ mile), 8 minute run (or ¾ mile)
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Run 3
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20 minute run (or 2 miles)
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Run 1
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5 minute run (or ½ mile), 3 minute walk (or ¼ mile), 8 minute run (or ¾ mile), 3 minute walk (or ¼ mile), 5 minute run (or ½ mile)
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Run 2
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10 minute run (or 1 mile), 3 minute walk (or ¼ mile), 10 minute run (or 1 mile)
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Run 3
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22 minute run (or 2¼ miles)
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Run 1
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25 minute run (or 2½ miles)
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Run 2
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25 minute run (or 2½ miles)
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Run 3
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25 minute run (or 2½ miles)
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Run 1
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28 minute run (or 2¾ miles)
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Run 2
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28 minute run (or 2¾ miles)
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Run 3
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28 minute run (or 2¾ miles)
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Run 1
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30 minute run (or 3 miles)
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Run 2
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30 minute run (or 3 miles)
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Run 3
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30 minute run (or 3 miles)
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Run 1
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4 × 10 minute run, 1 minute walk
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Run 2
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4 × 10 minute run, 1 minute walk
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Run 3
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4 × 10 minute run, 1 minute walk
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Run 1
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3 × 15 minute run, 1 minute walk
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Run 2
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3 × 15 minute run, 1 minute walk
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Run 3
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3 × 15 minute run, 1 minute walk
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Run 1
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3 × 17 minute run, 1 minute walk
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Run 2
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3 × 17 minute run, 1 minute walk
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Run 3
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3 × 17 minute run, 1 minute walk
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Run 1
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3 × 18 minute run, 1 minute walk
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Run 2
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3 × 18 minute run, 1 minute walk
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Run 3
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3 × 18 minute run, 1 minute walk
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Run 1
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2 × 22 minute run, 1 minute walk
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Run 2
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2 × 25 minute run, 1 minute walk
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Run 3
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2 × 30 minute run, 1 minute walk
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Run 1
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60 minute run
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Run 2
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60 minute run
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Run 3
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60 minute run (well done!)
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