Show all steps (18)
- 1. Warm-up walk300s
- 2. Jog 160s
- 3. Walk 190s
- 4. Jog 260s
- 5. Walk 290s
- 6. Jog 360s
- 7. Walk 390s
- 8. Jog 460s
- 9. Walk 490s
- 10. Jog 560s
- 11. Walk 590s
- 12. Jog 660s
- 13. Walk 690s
- 14. Jog 760s
- 15. Walk 790s
- 16. Jog 860s
- 17. Walk 890s
- 18. Cool-down walk300s
Couch to 5K timer — Week 1
Couch to 5K is a nine-week beginner running programme that walks you from zero to a full 5K. Week 1 is a 5-minute warm-up walk, eight rounds of 60 seconds jogging and 90 seconds walking, then a 5-minute cool-down.
Frequently asked questions
What is Couch to 5K?
Couch to 5K is a nine-week beginner running programme created by Josh Clark in 1996 that gradually builds you from walking to running a full 5K, with three sessions per week.
What does Week 1 look like?
Week 1 is a 5-minute walking warm-up, then eight rounds of 60 seconds jogging / 90 seconds walking, then a 5-minute walk-out.
How often should I run?
Three sessions per week with a rest day in between. Skipping ahead is the fastest way to injure yourself — repeat weeks if needed.
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