Couch to 5K (Runner’s World)

Another snippet of wisdom from this month’s Runner’s World. For people wanting to start running, but have no plans. Sure you can use apps for your phone, but here’s one which is simple, effective, and is gradual. Run these intervals a minimum of 3 times a week.

  • Week 1: Run 1 min, Walk 90 secs, repeat 8 times
  • Week 2: Run 2 mins, Walk 1 mins, repeat 7 times
  • Week 3: Run 3 mins, Walk 1 mins, repeat 6 times
  • Week 4: Run 5 mins, Walk 2 mins, repeat 4 times
  • Week 5: Run 8 mins, Walk 2 mins, repeat 3 times
  • Week 6: Run 12 mins, Walk 1 min, repeat 3 times
  • Week 7: Run 15 mins, Walk 1 min, repeat 2 times
  • Week 8: Run 30 mins (5K)