Heather's Couch to 5K Workout Version- 15 Weeks

I've never been a runner and have never been encouraged to be one. I don't exactly have the long, lean body type of a runner. I'm a curvy 5'3" average woman. But I'm not going to let any of those things stop me from doing something that I have always wanted to do. A while ago I had a friend decide to do the Couch to 5k program, also known as C25K. I looked at it and thought the 9 week program was just too intense for me so I took it and lengthened it to 15 weeks. You still get the health benefits of running but it gives you a little longer to build up that endurance to running a 5k. Give it a shot!

Week 1: 3 Days a Week

• Day 1:
• Warm Up: Brisk 5 Minute Walk
• *60 Seconds: Jog
• 90 Seconds: Walk*
• Repeat from * to * for a total of 20 minutes.
• Cool Down: Slow 5 Minute Walk
• Day 2: Repeat Day 1
• Day 3: Repeat Day 1

Week 2: 3 Days a Week

• Day 4: Repeat Day 1
• Day 5: Repeat Day 1
• Day 6:
• Warm Up: Brisk 5 Minute Walk
• *90 Seconds: Jog
• 2 Minutes: Walk*
• Repeat from * to * for a total of 20 minutes.
• Cool Down: Slow 5 Minute Walk

Week 3: 3 Days a Week

• Day 7: Repeat Day 6
• Day 8: Repeat Day 6
• Day 9: Repeat Day 6

Week 4: 3 Days a Week

• Day 10: Repeat Day 6
• Day 11:
• Warm Up: Brisk 5 Minute Walk
• 90 Seconds: Jog
• 90 Seconds: Walk
• 3 Minutes: Jog
• 3 Minutes: Walk
• Repeat Once.
• Cool Down: Slow 5 Minute Walk
• Day 12: Repeat Day 11

Week 5: 3 Days a Week

• Day 13: Repeat Day 11
• Day 14: Repeat Day 11
• Day 15: Repeat Day 11

Week 6: 3 Days a Week

• Day 16:
• Warm Up: Brisk 5 Minute Walk
• 3 Minutes: Jog
• 90 Seconds: Walk
• 5 Minutes: Jog
• 2.5 Minutes: Walk
• 3 Minutes: Jog
• 90 Seconds: Walk
• 5 Minutes: Jog
• Cool Down: Slow 5 Minute Walk
• Day 17: Repeat Day 16
• Day 18: Repeat Day 16

Week 7: 3 Days a Week

• Day 19: Repeat Day 16
• Day 20: Repeat Day 16
• Day 21:
• Warm Up: Brisk 5 Minute Walk
• 5 Minutes: Jog
• 3 Minutes: Walk
• 5 Minutes: Jog
• 3 Minutes: Walk
• 5 Minutes: Jog
• Cool Down: Slow 5 Minute Walk

Week 8: 3 Days a Week

• Day 22: Repeat Day 21
• Day 23: Repeat Day 21
• Day 24:
• Warm Up: Brisk 5 Minute Walk
• 8 Minutes: Jog
• 5 Minutes: Walk
• 8 Minutes: Jog
• Cool Down: Slow 5 Minutes Walk

Week 9: 3 Days a Week

• Day 25: Repeat Day 24
• Day 26: Repeat Day 25
• Day 27:
• Warm Up: Brisk 5 Minute Walk
• 20 Minutes: Jog
• Cool Down: Slow 5 Minutes Walk

Week 10: 3 Days a Week

• Day 28: Repeat Day 27
• Day 29: Repeat Day 27
• Day 30:
• Warm Up: Brisk 5 Minute Walk
• 5 Minutes: Jog
• 3 Minutes: Walk
• 8 Minutes: Jog
• 3 Minutes: Walk
• 5 Minutes: Jog
• Cool Down: Slow 5 Minutes Walk

Week 11: 3 Days a Week

• Day 31: Repeat Day 30
• Day 32: Repeat Day 31
• Day 33:
• Warm Up: Brisk 5 Minute Walk
• 10 Minutes: Jog
• 3 Minutes: Walk
• 10 Minutes: Jog
• Cool Down: Slow 5 Minutes Walk

Week 12: 3 Days a Week

• Day 34: Repeat Day 33
• Day 35: Repeat Day 33
• Day 36:
• Warm Up: Brisk 5 Minute Walk
• 25 Minutes: Jog
• Cool Down: Slow 5 Minutes Walk

Week 13: 3 Days a Week

• Day 37: Repeat Day 36
• Day 38: Repeat Day 36
• Day 39: Repeat Day 36

Week 14: 3 Days a Week

• Day 40: Repeat Day 36
• Day 41: Repeat Day 36
• Day 42:
• Warm Up: Brisk 5 Minute Walk
• 30 Minutes: Jog
• Cool Down: Slow 5 Minute Walk

Week 15: 3 Days a Week

• Day 43: Repeat Day 42
• Day 44: Repeat Day 42
• Day 45: Repeat Day 42