Couch to 5K Programme

Week Workout 1 (MO) Workout 2 (WE) Workout 3 (SA)
Introduction (9 April) Brisk five-minute warmup walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes.
1 (11-17 April) Brisk five-minute warmup walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes. Brisk five-minute warmup walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes. Brisk five-minute warmup walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes.
2 (18-24 April Brisk five-minute warmup walk. Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes. Brisk five-minute warmup walk. Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes. Brisk five-minute warmup walk. Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes.
3 (25 April-1 May) Brisk five-minute warmup walk, then do two repetitions of the following:
Jog 200 metres (or 90 seconds) Walk 200 metres (or 90 seconds) Jog 400 metres (or 3 minutes) Walk 400 metres (or three minutes)
Brisk five-minute warmup walk, then do two repetitions of the following:
Jog 200 metres (or 90 seconds) Walk 200 metres (or 90 seconds) Jog 400 metres (or 3 minutes) Walk 400 metres (or three minutes)
Brisk five-minute warmup walk, then do two repetitions of the following:
Jog 200 metres (or 90 seconds) Walk 200 metres (or 90 seconds) Jog 400 metres (or 3 minutes) Walk 400 metres (or three minutes)
4 (2-8 May) Brisk five-minute warmup walk, then:
Jog 400m (or 3 minutes) Walk 200m (or 90 seconds) Jog 800m (or 5 minutes) Walk 400m (or 2-1/2 minutes) Jog 400m (or 3 minutes) Walk 200m (or 90 seconds) Jog 800m (or 5 minutes)
Brisk five-minute warmup walk, then:
Jog 400m (or 3 minutes) Walk 200m (or 90 seconds) Jog 800m (or 5 minutes) Walk 400m (or 2-1/2 minutes) Jog 400m (or 3 minutes) Walk 200m (or 90 seconds) Jog 800m (or 5 minutes)
Brisk five-minute warmup walk, then:
Jog 400m (or 3 minutes) Walk 200m (or 90 seconds) Jog 800m (or 5 minutes) Walk 400m (or 2-1/2 minutes) Jog 400m (or 3 minutes) Walk 200m (or 90 seconds) Jog 800m (or 5 minutes)
5 (9-15 May) Brisk five-minute warmup walk, then:
Jog 800m (or 5 minutes) Walk 400m (or 3 minutes) Jog 800m (or 5 minutes) Walk 400m (or 3 minutes) Jog 800m (or 5 minutes)
Brisk five-minute warmup walk, then:
Jog 1.2km (or 8 minutes) Walk 800m (or 5 minutes) Jog 1.2km (or 8 minutes)
Brisk five-minute warmup walk, then jog 3.2km (or 20 minutes) with no walking.
6 (16-22 May) Brisk five-minute warmup walk, then:
Jog 800m (or 5 minutes) Walk 400m (or 3 minutes) Jog 1.2km (or 8 minutes) Walk 400m (or 3 minutes) Jog 800m (or 5 minutes)
Brisk five-minute warmup walk, then:
Jog 1.6km (or 10 minutes) Walk 400m or 3 minutes) Jog 1.6km (or 10 minutes)
Brisk five-minute warmup walk, then jog 3.6km (or 25 minutes) with no walking.
7 (23-29 May) Brisk five-minute warmup walk, then jog 4km (or 25 minutes). Brisk five-minute warmup walk, then jog 4km (or 25 minutes). Brisk five-minute warmup walk, then jog 4km (or 25 minutes).
8 (30 May-5 June) Brisk five-minute warmup walk, then jog 4.5km
(or 28 minutes).
Brisk five-minute warmup walk, then jog 4.5km
(or 28 minutes).
Brisk five-minute warmup walk, then jog 4.5km
(or 28 minutes).
9 (6-12 June) Brisk five-minute warmup walk, then jog 5km (or 30 minutes). Brisk five-minute warmup walk, then jog 5km (or 30 minutes). The final workout! Congratulations! Brisk five-minute warmup walk, then jog 5km (or 30 minutes).
10 Race Day 17 June 2016