Week 1
Monday: Walk 15 min and stretch
Tuesday: Strength moves
Wednesday: Walk 15 min and stretch
Thursday: Rest
Friday: Strength moves
Saturday: Walk 15 min and stretch
Sunday: RestWeek 2
Monday: Walk 20 min and stretch
Tuesday: Strength moves
Wednesday: Walk 15 min and stretch
Thursday: Rest
Friday: Strength moves
Saturday: Walk 20 min and stretch
Sunday: Rest
More: How to Recover After a 5K
Week 3Monday: Walk 25 min and stretch
Tuesday: Strength moves
Wednesday: Walk 20 min and stretch
Thursday: Rest
Friday: Strength moves
Saturday: Walk 25 min and stretchSunday: Rest
Week 4Monday: Walk 25 min and stretch
Tuesday: Strength moves
Wednesday: Walk 20 min and stretch
Thursday: Strength moves
Friday: Walk 20 min and stretch
Saturday: Walk 30 min and stretch
More: 5 Foot Exercises to Increase Pace
Week 5Sunday: Rest
Monday: Walk 25 min and stretch
Tuesday: Strength moves
Wednesday: Walk 20 min and stretch
Thursday: Strength moves
Friday: Walk 20 min and stretch
Saturday: Walk 40 min and stretch
Sunday: Rest
Week 6
Monday: Walk 30 min and stretch
Tuesday: Rest
Wednesday: Walk 30 min and stretch
Thursday: Rest
Friday: Walk 20 min and stretch
Saturday: Rest
Sunday: 5-K (3.1 miles)
- 2
- of
- 3
Get ACTIVE on the Go
Couch to 5K®
The best way to get new runners off the couch and across the finish line of their first 5K.
Available for iOS | Android
Discuss This Article