Couch-to-5k & Beginner 5k Program

“The bravest runner is not the runner who goes for the win, only to finish second.  The bravest runner is the runner who thinks they will finish last, but shows up anyway.”
-Coach Bill Miles, 2015 USTFCCCA Coach of the Year

Sunday - Rest / Cross train
Monday - Workout: see chart by week
Tuesday - Rest / Cross train
Wednesday - Workout: see chart by week
Thursday - Rest / Cross train
Friday - Rest / Cross train 
Saturday - Workout: see chart by week

Warm-up = Prior to running, do a dynamic warm-up.  

Rest/Cross Train = Take a walk, go for a bike ride, use the elliptical, do yoga, do Tabata or Stride Sports Runner Strong workout. Just do something, non-running, for at least 20-30 minutes.

Week	Couch-to-5K	Beginner 5K
1	​Walk 2 min, Run 1 Min x 5	​Walk 2 min, Run 5 min x 4
2	​​Walk 2 min, Run 1:30 Min x 5	Walk 2 min, Run 5.5 min x 4
3	​Walk 2 min, Run 2 Min x 5	Walk 2 min, Run 6 min x 4
4	​Walk 2 min, Run 2:30 Min x 5	Walk 2 min, Run 6.5 min x 4
5	Run 3, Walk 2, Run 4, Walk 4, Run 3, Walk 2, Run 5	Walk 2 min, Run 7 min x 4
6	Run 3, Walk 2, Run 5, Walk 4, Run 3, Walk 2, Run 6.5	Walk 2 min, Run 7.5 min x 4
7	Run 3, Walk 2, Run 6, Walk 4, Run 3, Walk 2, Run 8	Walk 2 min, Run 8min x 4
8	Run 3, Walk 2, Run 8, Walk 4, Run 3, Walk 2, Run 10	Walk 2 min, Run 8.5 min x 4
9	Run 3, Walk 2, Run 9, Walk 4, Run 3, Walk 2, Run 12	Walk 2 min, Run 9 min x 4
10	Run 3, Walk 2, Run 10, Walk 4, Run 3, Walk 2, Run 14	Walk 2 min, Run 9.5 min x 4
11	Run 3, Walk 2, Run 14, Walk 4, Run 3, Walk 2, Run 14	Walk 2 min, Run 10 min x 4
12	Run 5K	Run 5K