Running schedule to get from couch to 5k in 10 weeks
The schedule shown is for a runner hoping to complete a 5KM race in a time of 00:30:00.
Use our pace calculator to find out more about the terms used in the schedule.
25/01/16-31/01/16
Monday | |
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Tuesday | 60s run, 90s walk. Repeat for 20mins. |
Wednesday | |
Thursday | 60s run, 90s walk. Repeat for 20mins. |
Friday | |
Saturday | |
Sunday | 60s run, 90s walk. Repeat for 20mins. |
01/02/16-07/02/16
Monday | |
---|---|
Tuesday | 90s run, 2min walk. Repeat for 20mins |
Wednesday | |
Thursday | 90s run, 2min walk. Repeat for 20mins |
Friday | |
Saturday | |
Sunday | 90s run, 2min walk. Repeat for 20mins |
08/02/16-14/02/16
Monday | |
---|---|
Tuesday | Run 90s, Walk 90s, Run 3m, Walk 3m, Run 90s, Walk 90s, Run 3m, Walk 3m |
Wednesday | |
Thursday | Run 90s, Walk 90s, Run 3m, Walk 3m, Run 90s, Walk 90s, Run 3m, Walk 3m |
Friday | |
Saturday | |
Sunday | Run 90s, Walk 90s, Run 3m, Walk 3m, Run 90s, Walk 90s, Run 3m, Walk 3m |
15/02/16-21/02/16
Monday | |
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Tuesday | Run 3, Walk 90s, Run 5, Walk 2m30, Run 3, Walk 90s, Run 3 |
Wednesday | |
Thursday | Run 3, Walk 90s, Run 5, Walk 2m30, Run 3, Walk 90s, Run 3 |
Friday | |
Saturday | |
Sunday | Run 3, Walk 90s, Run 5, Walk 2m30, Run 3, Walk 90s, Run 3 |
22/02/16-28/02/16
Monday | |
---|---|
Tuesday | 5 Run, 3 Walk, 5 Run, 3 Walk, 5 Run |
Wednesday | |
Thursday | 5 Run, 3 Walk, 5 Run, 3 Walk, 5 Run |
Friday | |
Saturday | |
Sunday | 5 Run, 3 Walk, 5 Run, 3 Walk, 5 Run |
29/02/16-06/03/16
Monday | |
---|---|
Tuesday | Run 20 minutes |
Wednesday | |
Thursday | Run 8, Walk 5, Run 8 |
Friday | |
Saturday | |
Sunday | 5 Run, 3 Walk, 5 Run, 3 Walk, 5 Run |
07/03/16-13/03/16
Monday | |
---|---|
Tuesday | Run 25 minutes |
Wednesday | |
Thursday | 10 Run, 3 Walk, 10 Run |
Friday | |
Saturday | |
Sunday | 5 Run, 3 Walk, 8 Run, 3 Walk, 5 Run |
14/03/16-20/03/16
Monday | |
---|---|
Tuesday | Run 25 minutes |
Wednesday | |
Thursday | Run 25 minutes |
Friday | |
Saturday | |
Sunday | Run 25 minutes |
21/03/16-27/03/16
Monday | |
---|---|
Tuesday | Run 28 minutes |
Wednesday | |
Thursday | Run 28 minutes |
Friday | |
Saturday | |
Sunday | Run 28 minutes |
28/03/16-03/04/16
Parkruns are free races run every Saturday morning in parks throughout the UK. Make sure to register with Parkrun before you turn up. You then just need to bring out a printout of your Parkrun bar code on the day.
Monday | |
---|---|
Tuesday | Run 30 minutes |
Wednesday | |
Thursday | Run 30 minutes |
Friday | |
Saturday | Race day - Parkrun |
Sunday |
It's important to be flexible out your schedule. This plan is just an outline and it is important to pay attention to how you feel. Here are some tips: