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 |