Home Couch to 5k Metric Version Week Workout 1 Workout 2 Workout 3 1 Brisk five-minute warmup walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes. Brisk five-minute warmup walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes. Brisk five-minute warmup walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes. 2 Brisk five-minute warmup walk. Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes. Brisk five-minute warmup walk. Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes. Brisk five-minute warmup walk. Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes. 3 Brisk five-minute warmup walk, then do two repetitions of the following: Jog 200 metres

(or 90 seconds)

(or 90 seconds) Walk 200 metres

(or 90 seconds)

(or 90 seconds) Jog 400 metres

(or 3 minutes)

(or 3 minutes) Walk 400 metres

(or three minutes)

Brisk five-minute warmup walk, then do two repetitions of the following: Jog 200 metres

(or 90 seconds)

(or 90 seconds) Walk 200 metres

(or 90 seconds)

(or 90 seconds) Jog 400 metres

(or 3 minutes)

(or 3 minutes) Walk 400 metres

(or three minutes)

Brisk five-minute warmup walk, then do two repetitions of the following: Jog 200 metres

(or 90 seconds)

(or 90 seconds) Walk 200 metres

(or 90 seconds)

(or 90 seconds) Jog 400 metres

(or 3 minutes)

(or 3 minutes) Walk 400 metres

(or three minutes) 4 Brisk five-minute warmup walk, then: Jog 400m

(or 3 minutes)

(or 3 minutes) Walk 200m

(or 90 seconds)

(or 90 seconds) Jog 800m

(or 5 minutes)

(or 5 minutes) Walk 400m

(or 2-1/2 minutes)

(or 2-1/2 minutes) Jog 400m

(or 3 minutes)

(or 3 minutes) Walk 200m

(or 90 seconds)

(or 90 seconds) Jog 800m

(or 5 minutes)



Brisk five-minute warmup walk, then: Jog 400m

(or 3 minutes)

(or 3 minutes) Walk 200m

(or 90 seconds)

(or 90 seconds) Jog 800m

(or 5 minutes)

(or 5 minutes) Walk 400m

(or 2-1/2 minutes)

(or 2-1/2 minutes) Jog 400m

(or 3 minutes)

(or 3 minutes) Walk 200m

(or 90 seconds)

(or 90 seconds) Jog 800m

(or 5 minutes)

Brisk five-minute warmup walk, then: Jog 400m

(or 3 minutes)

(or 3 minutes) Walk 200m

(or 90 seconds)

(or 90 seconds) Jog 800m

(or 5 minutes)

(or 5 minutes) Walk 400m

(or 2-1/2 minutes)

(or 2-1/2 minutes) Jog 400m

(or 3 minutes)

(or 3 minutes) Walk 200m

(or 90 seconds)

(or 90 seconds) Jog 800m

(or 5 minutes)

5 Brisk five-minute warmup walk, then: Jog 800m

(or 5 minutes)

(or 5 minutes) Walk 400m

(or 3 minutes)

(or 3 minutes) Jog 800m

(or 5 minutes)

(or 5 minutes) Walk 400m

(or 3 minutes)

(or 3 minutes) Jog 800m

(or 5 minutes)

Brisk five-minute warmup walk, then: Jog 1.2km

(or 8 minutes)

(or 8 minutes) Walk 800m

(or 5 minutes)

(or 5 minutes) Jog 1.2km

(or 8 minutes)

Brisk five-minute warmup walk, then jog 3.2km (or 20 minutes) with no walking. 6 Brisk five-minute warmup walk, then: Jog 800m

(or 5 minutes)

(or 5 minutes) Walk 400m

(or 3 minutes)

(or 3 minutes) Jog 1.2km

(or 8 minutes)

(or 8 minutes) Walk 400m

(or 3 minutes)

(or 3 minutes) Jog 800m

(or 5 minutes)

Brisk five-minute warmup walk, then: Jog 1.6km

(or 10 minutes)

(or 10 minutes) Walk 400m or 3 minutes)

Jog 1.6km

(or 10 minutes)

Brisk five-minute warmup walk, then jog 3.6km (or 25 minutes) with no walking. 7 Brisk five-minute warmup walk, then jog 4km (or 25 minutes). Brisk five-minute warmup walk, then jog 4km (or 25 minutes). Brisk five-minute warmup walk, then jog 4km (or 25 minutes). 8 Brisk five-minute warmup walk, then jog 4.5km

(or 28 minutes). Brisk five-minute warmup walk, then jog 4.5km

(or 28 minutes). Brisk five-minute warmup walk, then jog 4.5km

(or 28 minutes). 9 Brisk five-minute warmup walk, then jog 5km (or 30 minutes). Brisk five-minute warmup walk, then jog 5km (or 30 minutes). The final workout! Congratulations! Brisk five-minute warmup walk, then jog 5km (or 30 minutes).