Perfect Pace - Couch to 5K (Beginner)
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Couch to 5K - Beginner Plan
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Week Monday TuesdayWednesdayThursdayFridaySaturdaySundayTotal Running Time
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04/23/2018Fitness Assessment
Timed 5K Run/Walk
Rest Day
8
14/30/2018Rest DayRun 30sec
Walk 30sec
Repeat 15x
Rest DayRun/Walk
15min
Rest DayRun/Walk
Timed 5K
Rest Day
9
25/7/2018Rest DayRun 45sec
Walk 45sec
Repeat 12x
Rest DayRun/Walk
15min
Rest DayRun/Walk
Timed 5K
Rest Day
10
35/14/2018Rest DayRun 60sec
Walk 60sec
Repeat 10x
Rest DayRun/Walk
20min
Rest DayRun/Walk
Timed 5K
Rest Day
11
45/21/2018Rest DayRun 90sec
Walk 90sec
Repeat 8x
Rest DayRun/Walk
25min
Rest DayRun/Walk
Timed 5K
(Goal: Run first 0.75 mile without stopping to walk)
Rest Day
12
55/28/2018Rest DayRun 2min
Walk 2min
Repeat 6x
Rest DayRun/Walk
30min
Rest DayRun/Walk
Timed 5K
(Goal: Run first 1.5 mile without stopping to walk)
Rest Day
13
66/4/2018Rest DayRun 3min
Walk 2min
Repeat 5x
Rest DayRun/Walk
35min
Rest DayRun/Walk
Timed 5K
(Goal: Run first 2.25 mile without stopping to walk)
Rest Day
14
76/11/2018Rest DayRun 5min
Walk 2min
Repeat 4x
Rest DayRun/Walk
40min
Rest DayRun/Walk
Timed 5K
(Goal: Run first 3 mile without stopping to walk)
Rest Day
15
86/18/2018Rest DayRun 10min
Walk 1min
Repeat 3x
Rest DayRun/Walk
45min
Rest DayRun 5K RaceRest Day
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