Couch to 5K Week 1

The normal Couch to 5K program typically takes about 2 months of training/ preparing. The 5K I’m trying to run takes place on May 11th, so after speaking with Scott Tantino, owner of the North Wales Running Company, looking at the schedule that Melody setup and also comparing the schedule that the Couch to 5K recommends following it was clear that I needed something of a hybrid.

Here’s my modified Couch to 5K program for week 1:


Workout 1 Workout 2 Workout 3
Week 1 Warmup walk, then jog for two minutes, walk for 90 seconds, jog for two minutes and then walk for 90 seconds. Warmup walk, then jog for two minutes, walk for 90 seconds, jog for two minutes and then walk for 90 seconds. Warmup walk, then jog for two minutes, walk for 90 seconds, jog for two minutes and then walk for 90 seconds.
Target Distance 0.5 Miles 0.5 Miles 0.5 Miles