Couch to 5K is a running plan for absolute beginners. It was developed by a new runner, Josh Clark, who wanted to help his 50-something mum get off the couch and start running, too.
The plan involves 3 runs a week, with a day of rest in between, and a different schedule for each of the 8 weeks.
Couch to 5k
We will be running an 8 week program starting on the 23rd of April 2024.
There will be 2 coached sessions a week and one to do on your own or with other members of the course.
The coach sessions will take place on Tuesday's and Thursday's and be run by volunteer Stragglers.
Tuesday's session will take place at Giggs Hill Green Thames Ditton from 7pm
Thursday's session will take place at Bushy Park Sports Club from 7pm
SIGN UP HERE TO JOIN FOR FREE
Please contact Andy Howarth for more information: andy.howarth31@hotmail.com
1
Week
Tuesday: 20 min workout
5 min brisk walk followed by a 30 second jog and 90 second walk. Repeat 5 times.
Thursday: 20 min workout
5 min brisk walk followed by a 30 second jog and 60 second walk. Repeat 6 times.
Weekend: 30 min workout
5 min brisk walk followed by a 30 second jog and 60 second walk. Repeat 8 times.
2
Week
Tuesday: 20 min workout
5 min brisk walk followed by a 60 second jog and 60 second walk. Repeat 8 times.
Thursday: 20 min workout
5 min brisk walk followed by a 60 second jog and 30 second walk. Repeat 10 times.
Weekend: 30 min workout
5 min brisk walk followed by a 60 second jog and 30 second walk. Repeat 15 times.
3
Week
Tuesday: 25 min workout
5 min brisk walk followed by a 2 minute jog and 1 minute walk. Repeat 7 times.
Thursday: 25 min workout
5 min brisk walk followed by a 2 minute jog and 30 second walk. Repeat 8 times.
Weekend: 30 min workout
5 min brisk walk followed by a 3 minute jog and 60 second walk. Repeat 7 times.
4
Week
Tuesday: 30 min workout
5 min brisk walk followed by a 3 minute jog and 1 minute walk. Repeat 7 times.
Thursday: 30 min workout
5 min brisk walk followed by a 4 minute jog and 1 minute walk. Repeat 5 times.
Weekend: 30 min workout
5 min brisk walk followed by a 4 minute jog and 30 second walk. Repeat 5
times.
5
Week
Tuesday: 20 min workout
5 min brisk walk followed by a 6 minute jog and 1 minute walk. Repeat 3 times.
Thursday: 25 min workout
5 min brisk walk followed by a 7 minute jog and 1 minute walk. Repeat 3 times.
Weekend: 25 min workout
5 min brisk walk followed by a 7 minute jog and 30 second walk. Repeat 5
times.
6
Week
Tuesday: 35 min workout
5 min brisk walk followed by a 10 minute jog and 1 minute walk. Repeat 3 times.
Thursday: 30 min workout
5 min brisk walk followed by a 10 minute jog and 30 second walk. Repeat 3 times.
Weekend: 35 min workout
5 min brisk walk followed by a 15 minute jog and 2 minute walk. Repeat 2
times.
7
Week
Tuesday: 40 min workout
5 min brisk walk followed by a 20 minute jog. Walk for 5 minutes jog for 15.
Thursday: 30 min workout
5 min brisk walk followed by a 15 minute jog and a 5 minute walk. Repeat 2 times.
Weekend: 40 min workout
5 min brisk walk followed by a 20 minute jog and 5minute walk. Repeat 2
times.
8
Week
Tuesday: 50 min workout
5 min brisk walk followed by a 15 minute jog. Walk for 2 minutes, jog for 10 minutes, walk for 1 minute jog for 15 minutes.
Thursday: 40 min workout
5 min brisk walk followed by a 25 minute jog, 5 minute walk, jog for 15 minutes.
Weekend: RUN 5K