Couch to 5k: Week by Week – 8 Week Plan

Couch to 5k: Week by Week – 8 Week Plan

A week-by-week description of the 8-week set of Couch to 5K. Each week involves 3 runs and 2 days to Strength exercises

Note:- Run 2 means run for 2 mins and walk2 means to walk for 2mins X8 mean you are going 8 times alternatively for session one of week 1 you run 2 min then walk 2 min and repeat this for 8 times

Week SESSION #1 SESSION #2 SESSION #3 TIME RUNNING
Week 1 Run 2, Walk 2 x8 Run 2, Walk 2 x8 Run 2, Walk 2 x10 16+16+20=52mins
Week 2 Run 3, Walk 3 x6 Run 3, Walk 3 x7 Run 3, Walk 3 x8 18+21+24=63mins
Week 3 Run 5, Walk 3 x 3 Run 5, Walk 3 x 4 Run 5, Walk 3 x 5 15+20+25=60mins
Week 4 Run 6, Walk 3 x 4 Run 6, Walk 3 x 4 Run 6, Walk 3 x 4 24+24+24=72mins
Week 5 Run 8, Walk 5 x 3 Run 9, Walk 3 x 3 Run 10, Walk 5 x 3 24+27+30=81mins
Week 6 Run 10, Walk 3, Run 5 x 2 Run 10, Walk 3 x 2 Run 10, Walk 3 x 3 30+20+30=80mins
Week 7 Run 15, Walk 5, Run 5 Run 15, Walk 5, Run 10 Run 15, Walk 5, Run 15 20+25+30=80mins
Week 8 Run 20, Walk 5, Run 15 Run 20, Walk 3, Run 20 Run 5k Non-Stop 35+40+race

facebook
instagram