Couch 2 5k Running Plan - Couch Designs

## Couch 2 5k Running Plan

Are you ready to take on a new fitness challenge? If you've always wanted to run a 5k but don't know where to start, the Couch 2 5k running plan is here to help you get started. This plan is designed for beginners who are starting from scratch and gradually increases the intensity and duration of your runs over a period of 8 weeks.

The Couch 2 5k plan consists of three days of running per week, alternating with days of rest. Each run is divided into intervals of walking and running, with the duration of the running intervals gradually increasing and the duration of the walking intervals decreasing over time. By the end of the 8-week plan, you'll be able to run a full 5k without stopping.

Here's a more detailed look at the Couch 2 5k running plan:

**Week 1**

Day 1: Run for 1 minute, walk for 9 minutes. Repeat for a total of 30 minutes.
Day 2: Rest.
Day 3: Run for 90 seconds, walk for 8 minutes. Repeat for a total of 30 minutes.
Day 4: Rest.
Day 5: Run for 1 minute, walk for 9 minutes. Repeat for a total of 30 minutes.
Day 6: Rest.
Day 7: Rest.

**Week 2**

Day 1: Run for 90 seconds, walk for 8 minutes. Repeat for a total of 30 minutes.
Day 2: Rest.
Day 3: Run for 2 minutes, walk for 8 minutes. Repeat for a total of 30 minutes.
Day 4: Rest.
Day 5: Run for 90 seconds, walk for 8 minutes. Repeat for a total of 30 minutes.
Day 6: Rest.
Day 7: Rest.

**Week 3**

Day 1: Run for 2 minutes, walk for 8 minutes. Repeat for a total of 30 minutes.
Day 2: Rest.
Day 3: Run for 3 minutes, walk for 7 minutes. Repeat for a total of 30 minutes.
Day 4: Rest.
Day 5: Run for 2 minutes, walk for 8 minutes. Repeat for a total of 30 minutes.
Day 6: Rest.
Day 7: Rest.

**Week 4**

Day 1: Run for 3 minutes, walk for 7 minutes. Repeat for a total of 30 minutes.
Day 2: Rest.
Day 3: Run for 4 minutes, walk for 6 minutes. Repeat for a total of 30 minutes.
Day 4: Rest.
Day 5: Run for 3 minutes, walk for 7 minutes. Repeat for a total of 30 minutes.
Day 6: Rest.
Day 7: Rest.

**Week 5**

Day 1: Run for 4 minutes, walk for 6 minutes. Repeat for a total of 30 minutes.
Day 2: Rest.
Day 3: Run for 5 minutes, walk for 5 minutes. Repeat for a total of 30 minutes.
Day 4: Rest.
Day 5: Run for 4 minutes, walk for 6 minutes. Repeat for a total of 30 minutes.
Day 6: Rest.
Day 7: Rest.

**Week 6**

Day 1: Run for 5 minutes, walk for 5 minutes. Repeat for a total of 30 minutes.
Day 2: Rest.
Day 3: Run for 6 minutes, walk for 4 minutes. Repeat for a total of 30 minutes.
Day 4: Rest.
Day 5: Run for 5 minutes, walk for 5 minutes. Repeat for a total of 30 minutes.
Day 6: Rest.
Day 7: Rest.

**Week 7**

Day 1: Run for 6 minutes, walk for 4 minutes. Repeat for a total of 30 minutes.
Day 2: Rest.
Day 3: Run for 7 minutes, walk for 3 minutes. Repeat for a total of 30 minutes.
Day 4: Rest.
Day 5: Run for 6 minutes, walk for 4 minutes. Repeat for a total of 30 minutes.
Day 6: Rest.
Day 7: Rest.

**Week 8**

Day 1: Run for 7 minutes, walk for 3 minutes. Repeat for a total of 30 minutes.
Day 2: Rest.
Day 3: Run for 8 minutes, walk for 2 minutes. Repeat for a total of 30 minutes.
Day 4: Rest.
Day 5: Run for 7 minutes, walk for 3 minutes. Repeat for a total of 30 minutes.
Day 6: Rest.
Day 7: 5k race day!

**Tips for following the Couch 2 5k plan:**

Listen to your body and take rest days when you need them.
Gradually increase your running time and intensity over time.
Don't be afraid to walk during the running intervals if you need to.
Stay hydrated by drinking plenty of water before, during, and after your runs.
Find a running buddy to help you stay motivated.
Set realistic goals and don't be discouraged if you don't see results immediately.

The Couch 2 5k running plan is a great way to get started with running and achieve your fitness goals. With consistency and dedication, you can complete a 5k race in just 8 weeks.