Deciding to take the step to train for your first 5k race can be exciting, intimidating, and downright scary. To make the transition from a sedentary lifestyle to becoming a runner is a challenge in itself. Perhaps you did the mile challenge years ago in grade school, or maybe you managed some training sessions in college to nab an extracurricular credit, but things are different now. You've taken some time away from consistent activity, but this doesn't mean you can't tackle big goals.
*If you have any health concerns, aches, pains, or preexisting conditions, we suggest speaking with a sports-specific professional with experience in running before beginning a training plan. Once you've been cleared for activity, try Athlos 9 Week Couch to 5K routine below to help get you started.
Our plan consists of 4 days of running, 1 day of cross training, and 2 rest days per week
Week 1
Monday: Warm up: Walk 5 min, Repeat 4x: (Run 1 min x Walk 2 min)
Tuesday: Cross train 10 min, Walk 5 min
Wednesday: Warm up: Walk 5 min, Repeat 5x (Run 1 min x Walk 2 min)
Thursday: Rest
Friday: Warm up: Walk 5 min, Repeat 3x (Run 90 sec x Walk 2 min)
Saturday: Warm up: Walk 5 min, Run 5 min, Walk 5 min
Sunday: Rest
Week 2
Monday: Warm up: Walk 5 min, Repeat 5x (Run 1 min x Walk 2 min)
Tuesday: Cross train 10 - 15 min
Wednesday: Warm up: Walk 5 min, Run 5 min, Walk 5 min
Thursday: Rest
Friday: Warm up: Walk 5 min, Repeat 3x (Run 2 min x Walk 2 min)
Saturday: Warm up: Walk 5 min, Run 8 min, Walk 5 min
Sunday: Rest
Week 3
Monday: Warm up: Walk 5 min, Run 5 min, Walk 5 min
Tuesday: Cross train 15 min
Wednesday: Warm up: Walk 5 min, Repeat 3x (Run 3 min x Walk 90 sec)
Thursday: Rest
Friday: Cross train 15 min
Saturday: Walk 5 min , Run 1 mile, Walk 2 min
Sunday: Rest
Week 4
Monday: Walk 5 min, Run 5 min, (Walk 2 min x Run 15 seconds x 5)
Tuesday: Cross train 15 - 20 min
Wednesday: Walk 5 min, Run 10 - 15 min, Walk 5 min
Thursday: Rest
Friday: Walk 5 min, Run 10 - 15 min, Walk 5 min
Saturday: Walk 5 min, Run 1.25 miles, Walk 5 min
Sunday: Rest
Week 5
Monday: Cross train 10 min, Run 10 min, Walk 5 min
Tuesday: Walk 5 min, Run 10 - 15 min, Walk 5 min
Wednesday: Walk 5 min, (Run 3 min x Walk 1 min x 4), Walk 5 min
Thursday: Rest
Friday: Walk 5 min, Run 10 min, Walk 5 min
Saturday: Walk 5 min, Run 1.50 mile, Walk 5 min
Sunday: Rest
Week 6
Monday: Walk 5 min, Run 10 min, (Walk 1 min x Run 15 sec x 5)
Tuesday: Cross train 15 - 20 min
Wednesday: Walk 5 min, Run 1 mile, Walk 5 min
Thursday: Rest
Friday: Walk 5 min, Run 10 - 15 min, Walk 5 min
Saturday: Walk 5 min, Run 2 miles, Walk 5 min
Sunday: Rest
Week 7
Monday: Walk 5 min, Run 15 min, Walk 5 min
Tuesday: Cross train 20 min
Wednesday: Walk 5 min, (Run 4 min x Walk 2 min x 4)
Thursday: Rest
Friday: Walk 5 min, Run 10 min, Walk 10 min
Saturday: Walk 5 min, Run 2.5 miles, Walk 5 min
Sunday: Rest
Week 8
Monday: Walk 5 min, Run 15 min, Walk 5 min
Tuesday: Cross train 20 min, Walk 5 min
Wednesday: Walk 5 min, (Run 5 min x Walk 1 min x 3)
Thursday: Rest
Friday: Walk 5 min, Run 15 min, Walk 10 min
Saturday: Walk 5 min, Run 2.75 miles
Sunday: Rest
Week 9 (Race Week)
Monday: Walk 5 min, Run 15 min, Walk 5 min
Tuesday: Cross train 15 min, Walk 5 min
Wednesday: Walk 5 min, Run 15 min, Walk 5 min
Thursday: Cross train 10 min, walk 5 min
Friday: Walk 10 min, (Run 3 min x Walk 2 min x 3)
Saturday: Walk 5 min (Race 3.10 miles)
Sunday: Rest