Couch to 5k Weekly Log
Day 1
Day 2
Day 3
Week 1
Brisk 5 minute
warm up walk, then
alternate between
60 seconds of
jogging and 90
seconds of walking
for a total of 20
minutes.
Date completed:
Brisk 5 minute
warm up walk, then
alternate between 60
seconds of jogging
and 90 seconds of
walking for a total
of 20 minutes.
Date completed:
Brisk 5 minute warm
up walk, then
alternate between 60
seconds of jogging
and 90 seconds of
walking for a total of
20 minutes.
Date completed:
Week 2
Brisk 5 minute
warm up walk, then
alternate 90 seconds
of jogging with 2
minutes of walking
for 20 minutes.
Date completed:
Brisk 5 minute
warm up walk, then
alternate 90 seconds
of jogging with 2
minutes of walking
for 20 minutes.
Date completed:
Brisk 5 minute warm
up walk, then
alternate 90 seconds
of jogging with 2
minutes of walking
for 20 minutes.
Date completed:
Week 3
Brisk 5 minute
warm up walk, then
complete 2 rounds
of the following:
Jog 200 yards (or
90 seconds)
Walk 200 yards (or
90 seconds)
Jog 400 yards (or 3
minutes)
Walk 200 yards (or
3 minutes)
Date completed:
Brisk 5 minute
warm up walk, then
complete 2 rounds
of the following:
Brisk 5 minute warm
up walk, then
complete 2 rounds of
the following:
Jog 200 yards (or 90
seconds)
Jog 200 yards (or 90
seconds)
Walk 200 yards (or
90 seconds)
Walk 200 yards (or
90 seconds)
Jog 400 yards (or 3
minutes)
Jog 400 yards (or 3
minutes)
Walk 200 yards (or
3 minutes)
Walk 200 yards (or 3
minutes)
Date completed:
Date completed:
Week 4
Brisk 5 minute
warm up walk.
Jog 1/4 mile (or 3
minutes)
Walk 1/8 mile (or
90 seconds)
Jog 1/2 mile (or 5
minutes)
Walk 1/4 mile (or
2-2.5 minutes)
Jog 1/4 mile (or 3
minutes)
Walk 1/8 mile (90
seconds)
Jog 1/2 mile (5
minutes)
Date completed:
Brisk 5 minute
warm up walk.
Jog 1/4 mile (or 3
minutes)
Walk 1/8 mile (or
90 seconds)
Jog 1/2 mile (or 5
minutes)
Walk 1/4 mile (or 22.5 minutes)
Jog 1/4 mile (or 3
minutes)
Walk 1/8 mile (90
seconds)
Jog 1/2 mile (5
minutes)
Date completed:
Brisk 5 minute warm
up walk.
Jog 1/4 mile (or 3
minutes)
Walk 1/8 mile (or 90
seconds)
Jog 1/2 mile (or 5
minutes)
Walk 1/4 mile (or 22.5 minutes)
Jog 1/4 mile (or 3
minutes)
Walk 1/8 mile (90
seconds)
Jog 1/2 mile (5
minutes)
Date completed:
Week 5
Brisk 5 minute
warm up walk.
Jog 1/2 mile (or 5
minutes)
Walk 1/4 mile (or 3
minutes)
Jog 1/2 mile (or 5
minutes)
Walk 1/4 mile (3
minutes)
Jog 1/4 mile (5
minutes)
Date completed:
Brisk 5 minute
warm up walk.
Jog 3/4 mile (or 8
minutes)
Walk 1/2 mile (or 5
minutes)
Jog 3/4 mile (or 8
minutes)
Brisk 5 minute warm
up walk.
Jog 2 miles (or 20
minutes)
TRY your best not to
stop! You can do
it!!!
Brisk 5 minute
warm up walk.
Jog 1/2 mile (or 5
minutes)
Walk 1/4 mile (or 3
minutes)
Jog 3/4 mile (or 8
minutes)
Walk 1/4 mile (or 3
minutes)
Brisk 5 minute
warm up walk.
Jog 1 mile (or 10
minutes)
Walk 1/4 mile (or 3
minutes)
Jog 1 mile (or 10
minutes)
Week 6
Date completed:
Date completed:
Jog 2.25 miles (or 22
minutes) with no
walking.
Jog 1/2 mile (or 5
minutes)
Date completed:
Date completed:
Date completed:
Week 7
Brisk 5 minute
warm up walk.
Jog 2.5 miles (or 25
minutes)
Date completed:
Brisk 5 minute
warm up walk.
Jog 2.5 miles (or 25
minutes)
Date completed:
Brisk 5 minute warm
up walk.
Jog 2.5 miles (or 25
minutes)
Date completed:
Week 8
Brisk 5 minute
warm up walk.
Jog 2.75 miles (or
28 minutes)
Date completed:
Brisk 5 minute
warm up walk.
Jog 2.75 miles (or
28 minutes)
Date completed:
Brisk 5 minute warm
up walk.
Jog 2.75 miles (or 28
minutes)
Date completed:
Week 9
Brisk 5 minute
warm up walk.
Jog 3 miles (or 30
minutes)
Date completed:
Brisk 5 minute
warm up walk.
Jog 3 miles (or 30
minutes)
Date completed:
Brisk 5 minute warm
up walk.
Jog 3 miles (or 30
minutes)
Date completed: