Couch To 5k 3 Weeks - Couch Designs

Couch to 5k: 3 Weeks

The Couch to 5k program is a popular running plan for beginners that helps you gradually build up your endurance and distance until you can run a 5k (3.1 miles) in just eight weeks. The program is designed to be accessible to everyone, regardless of fitness level, and it can be done at your own pace.

The first three weeks of the Couch to 5k program are designed to help you build a solid foundation of fitness. You'll start by alternating between walking and running for short intervals, and gradually increase the amount of time you spend running each week. By the end of the third week, you'll be able to run for 20 minutes without stopping.

Week 1

Monday, Wednesday, Friday: Walk for 30 minutes.

Tuesday, Thursday: Rest.

Saturday: Run for 60 seconds, then walk for 90 seconds. Repeat this cycle 8 times.

Sunday: Rest.

Week 2

Monday, Wednesday, Friday: Walk for 25 minutes, then run for 90 seconds. Repeat this cycle 6 times.

Tuesday, Thursday: Rest.

Saturday: Run for 90 seconds, then walk for 75 seconds. Repeat this cycle 10 times.

Sunday: Rest.

Week 3

Monday, Wednesday, Friday: Walk for 20 minutes, then run for 2 minutes. Repeat this cycle 5 times.

Tuesday, Thursday: Rest.

Saturday: Run for 3 minutes, then walk for 3 minutes. Repeat this cycle 6 times.

Sunday: Rest.

As you progress through the Couch to 5k program, it's important to listen to your body and take rest days when you need them. If you experience any pain, stop running and consult with a doctor.

With dedication and consistency, you'll be able to complete the Couch to 5k program and achieve your goal of running a 5k. So what are you waiting for? Lace up your running shoes and get started today!