Couch to 5k in 10 Weeks Plan with Virtual Pace Series

An easy plan for any beginner!

Running for rookies can seem like a huge feat at first. With a successful training plan, you can remove the guesswork while taking your fitness up a couple notches! By the end of 10 weeks, you should be able to run a little over 3 miles! All you need to get started running are some comfortable clothes, a pair of running shoes and a watch.

Weeks 1 and 2
Three Days Per Week
For these first two weeks, you are going to focus on moving for 30 minutes straight. Simply walk outside and head in one direction for a total of 15 minutes. Then turn around and head back to your destination, which should take another 15 minutes, give or take. During this 30 minute stretch, follow these tips:

  • Walk for the first 5 minutes of your workout. This is your warm-up period.
  • Walk for the last 5 minutes of your workout – you always need to cool down.
  • In those 20 minutes between, jog or run – whichever you prefer. Be careful to not push yourself. Many beginners like to alternate between jogging and walking by jogging until they feel tired (or for 30 seconds at minimum). Once they feel tired (or the 30 seconds are up) they walk until they feel recovered and repeat the process.
  • Aim to do this three times per week for two weeks.

Weeks 3 and 4
Four Days Per Week
This time you are going to walk out of your door and travel in one direction for 18 minutes, turn around and head back. This makes your workout total 36 minutes. Follow these tips:

  • Walk for the first and last five minutes of your workout.
  • During the middle 26 minutes, run or jog as you please. Go at a pace that is comfortable for you; do not push yourself. Rather than 30-second intervals, this time aim for 45-second intervals between walking and jogging.

Weeks 5 and 6
Four to Five Days per Week

This time around you will work out for 40 minutes total, going 20 minutes in one direction and 20 minutes back to where you started. During your workouts, follow these tips:

  • Walk for your first five minutes and your last five minutes of each workout.
  • During the middle 30 minutes, run or jog, keeping an easy pace without pushing yourself. Alternate between walking and jogging/running for a minimum of 60 seconds.

Weeks 7 and 8
Four to Five Days per Week

This time you are going to work out for 46 minutes total, heading 23 minutes in one direction and 23 back.

  • Walk for the first and last five minutes of every workout.
  • During the middle 36 minutes, run or jog at an easy pace. Alternate between jogging/running and walking every 90 seconds (you can stretch this more if you want to). You should be able to hold a conversation while running. If you cannot, slow down.

Weeks 9 and 10
Five Days per Week
Rev things up a bit by heading in one direction for 25 minutes and 25 back, totaling at 50 minutes.

  • As usual, walk the first and last 5 minutes of each workout these weeks.
  • During the 40 minutes between, jog or run at an easy pace, going until you start feeling tired at a minimum of two minutes. Walk until recovered and start again.

Consider recruiting a family member, spouse or friend. Running often is easier with someone by your side! Remember to stay hydrated while running as well!