Couch to 5k your way- 10 WEEK run programme
10 week run ‘Couch to 5k Your Way’
This plan works equally for beginners and improvers.
Week 1
This week’s run plan:
5 minute warm up walk. Then Run 60 seconds, walk 60 seconds x 10. 5 minute cool down walk.
Try to spread your three sessions out across the week
Week 2
This week’s run plan:
5 minute warm up walk. Then Run 90 seconds, walk 60 seconds x 9. 5 minute cool down walk
Week 3
5 minute warm up walk.
Run 2 minutes, walk 1 min x 9.
5 minute cool down walk
Week 4
5 minute warm up walk.
Run 2.5 mins, walk 1 min x 9.
5 minute cool down walk
Week 5
5 minute warm up walk.
Run 3 mins, walk 1 min x 8.
5 minute cool down walk
Week 6
This week’s runs: 5 minute warm up walk. Then Run 3.5 mins, walk 1 min x 7.
5 minute cool down walk
Week 7
5 minute warm up walk.
Run 4 mins, walk 1 min x 7.
5 minute cool down walk
Week 8
5 minute warm up walk.
Run 4.5 mins, walk 1 min x 6.
5 minute cool down walk
Week 9
5 minute warm up walk.
Run 5 mins, walk 1 min x 5.
5 minute cool down walk
Week 10: You've done it!!
Our last week:
5 minute warm up walk.
Run 5.5 mins, walk 1 min x 5.
5 minute cool down walk
And then… a 5k run – 5k completely your way, whether you try to run the whole thing, or do it taking a short walk break after every km or try for a PB, or simply aim to finish smiling.