Athlos 9 Week Couch To 5k Training Program

Updated: Jul 21



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