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JOIN NOWThe goal is to make Couch to 5k achievable and indeed inevitable, by gradually increasing the workload to let your body adapt to what you are asking of it. It is asking you to find time to exercise on 3 days a week. Each session, together with a brief warm up and warm down afterwards, should be achievable in under, or around an hour.
Start with whatever comfy loose-fitting sports clothing or shoes you have in the house. Once you feel, “Okay, I think I am enjoying this and going to stick with it,” do invest in a proper pair of running shoes and socks etc. Good luck!
(Can be adapted for 2 Miles)
Mon | Tue | Wed | Thu | Fri | Sat | Sun | |
Week 1 | Run 1min, Walk 1min, Repeat x10 | Rest | Run 2min, Walk 2min, Repeat x5 | 45min Cross Train / Alternate Exercise | Rest | Run 2min, Walk 2min, Repeat x5 | Rest or 30min Walk |
Week 2 | Run 3min, Walk 2min, Repeat x4 | Rest | Run 3min, Walk 2min, Repeat x4 | 45min Cross Train / Alternate Exercise | Rest | Run 4min, Walk 3min, Repeat x3 | Rest or 30min Walk |
Week 3 | Run 2min, Walk 2min, Repeat x5 | Rest | Run 4min, Walk 2min, Repeat x4 | 45min Cross Train / Alternate Exercise | Rest | Run 5min, Walk 3min, Repeat x3 | Rest or 30min Walk |
Week 4 | Run 3min, Walk 2min, Repeat x5 | Rest | Run 4min, Walk 2min, Repeat x5 | 45min Cross Train / Alternate Exercise | Rest | Run 8-10min, Walk 3min, Run 5min | Rest or 30min Walk |
Week 5 | Run 3min, Walk 2min, Repeat x5 | Rest | Run 5min, Walk 2min, Repeat x4 | 45min Cross Train / Alternate Exercise | Rest | Run 12min, Walk 3min, Run 5min | Rest or 30min Walk |
Week 6 | Run 3min, Walk 2min, Repeat x6 | Rest | Run 5min, Walk 2min, Repeat x4 | 45min Cross Train / Alternate Exercise | Rest | Run 15min, Walk 3min, Run 5min | Rest or 30min Walk |
Week 7 | Run 4min, Walk 2min, Repeat x5 | Rest | Run 6min, Walk 2min, Repeat x4 | 45min Cross Train / Alternate Exercise | Rest | Run 20min, Walk 3min, Run 5min | Rest or 30min Walk |
Week 8 | Run 4min, Walk 1min, Repeat x5 | Rest | Run 5min, Walk 2min, Repeat x4 | 45min Cross Train / Alternate Exercise | Rest | Run 22-25min, Walk 3min, Run 5min | Rest or 30min Walk |
Week 9 | Run 2min, Walk 2min, Repeat x5 | Rest | Run 3min, Walk 2min, Repeat x5 | 45min Cross Train / Alternate Exercise | Rest | Run 20min OR Run 7min, Walk 3min, Repeat x3 | Rest or 30min Walk |
Week 10 | Run 2min, Walk 2min, Repeat x5 | Rest | Run 2min, Walk 2min, Repeat x4 | Rest | Rest | Rest | 5k Race |
It can vary from individual to individual, depending on many factors, like: age, experience, natural ability etc. Fitter, younger people who may have done other sports can achieve the goal quicker than people of any age, with no recent exercise history, starting running for the first time. Most coaches say an average of 8-10 weeks is achievable by most people.
Again, many factors are involved. We have the body we have, and we can't all be naturals, like Laura Muir or Mo Farah. Any time is good for your first 5k. It will be a PB (Personal Best) and many coaches say with your first one, don’t even think abut the time, just concentrate on achieving the distance. However, there is definitely a little competitive animal in all of us no matter our standard. Without wishing to pigeonhole anyone, as a very rough guide:
5k Training Plan to Improve Speed »
Not much at all really. Your body needs to adapt gradually.
Any beginner’s or Couch to 5k schedule starts with a mix of walking and running. For some it will feel too easy at first. If you are serious in sticking at your new sport and want to continue it as a long-term life style choice, history shows with a graded schedule of walk/run and then gradually more running, you are far more likely to achieve long-term results and stick with it.
This general information is not intended to diagnose any medical condition or to replace your healthcare professional. The tips are ones we've found very useful and want to share with our customers. But we're not certified instructors. Always consult your specialist before beginning any exercise programme. Consult with your healthcare professional to design an appropriate exercise prescription. If you experience any pain or difficulty with these exercises or advice, stop and consult your healthcare provider.
David FosterAugust 4, 2024 at 11:50am
Recently ran 5 km after following your programme. How do I keep up my level of fitness from now on. I am 69. Do you have any guidelines. Thanks Dave ReplyAnnAugust 7, 2024 at 11:00am
Hi David,
Many thanks for your comment. As running is an aerobic exercise, be sure to allow some rest time and not to overdo it. Perhaps devise a routine throughout the week of when you'd like to run – this will depend on your availablity and overall health. But in between, to maintain your level of fitness, try yoga/gentle mobility movements, swimming or walking. We have some articles that might be helpful:
Running After 60 Years Old »
Running Flexibility and Strength for Seniors »
Very glad to hear you've followed the programme and managed to run the 5km.
All the best,
ReplyAnn
Rob GuskyJuly 9, 2024 at 2:23am
This is an excellent couch to 5k program. I’m 62, in week 6 and feeling strong - thanks! ReplyAnnJuly 9, 2024 at 10:59am
Hi Rob,
Great to hear your training is going well. You're almost at the end of the plan, keep it up and enjoy!
If you're wanting more food for thought, check out our articles on cross training and recovery.
Ann
ReplyPam McLaughlinApril 17, 2023 at 2:42pm
Over 60 want to run a marathon. I’m completely out of shape but weight is good Reply