York College Couch to 5K
Run/Walk Program
Please record the number of minutes spent
working out in the space provided.
Week
Walking Workout
1
Walk 15 minutes 3 days this
week.
2
Walk 20 minutes 2 days and 30
minutes 1 day this week.
3
Walk 30 minutes 3 days this
week.
4
Walk 30 minutes 3 days this
week.
5
Walk 30 minutes 2 days and 40
minutes 1 day this week.
6
Walk 30 minutes 2 days and 45
minutes 1 day this week.
7
Walk 30 minutes 2 days and 60
minutes 1 day this week.
8
Walk 30 minutes 2 days and 60
minutes 1 day this week.
9
Walk 30 minutes 2 days this
week.
Mins
Safety Tips
Run/Walk safety tips are pretty much common sense steps
to being safe. However, there are some important
considerations to keep in mind.
• Identification: Always carry or wear identification in the
event of an emergency
• Run/Walk facing traffic: If walking or jogging alongside a
road, always run facing traffic so you can see oncoming
vehicles in the lane closest to you.
• Plan your routes: Always know your route and be familiar
with the territory. If you are planning to run/walk down a
long stretch of road, go for a drive first and make sure there
is plenty of room on the shoulder or sidewalk for you to run
safely.
• Let your friends/spouse know your route: If you are
going out for a run, let your spouse, roommate, or friends
know where you will be walking or running and roughly
what time you expect to be home.
• Be safe at night: Always run in lighted areas when running
at night. It is generally safer to run/walk with a partner
when running at night. Wear bright, reflective clothing so
drivers of vehicles can easily see you.
York College Couch to 5K
Run/Walk Program
Please record the number of minutes spent
working out in the space provided. Use this to
track workout duration for running, even if you use
another program or on of your own.
Safety Tips
cont.
• Wear Sunscreen: Increased exposure to the sun increases the risk
of skin cancer. Always wear sunscreen when running in the sun.
• Turn down the volumes: If you are listening to music through
head phones, check the volume to make sure you can hear cars
and people around you over the music
Week
Jogging Workout
1
Brisk five-minute warm-up walk. Then alternate 60
seconds of jogging and 90 seconds of walking for a
total of 20 minutes.
2
Brisk five-minute warm-up walk. Then alternate 90
seconds of jogging and two minutes of walking for
a total of 20 minutes.
3
Brisk five-minute warm-up walk, then do two
repetitions of the following:
Jog 200 yards (or 90 seconds)
Walk 200 yards (or 90 seconds)
Jog 400 yards (or 3 minutes)
Walk 400 yards (or three minutes)
4
Brisk five-minute warm-up walk, then:
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 2-1/2 minutes)
Jog 1/4 mile (or 3 minutes)
Walk 1/8 mile (or 90 seconds)
Jog 1/2 mile (or 5 minutes)
5
Brisk five-minute warm-up walk, then:
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 (or 3 minutes)
Jog 1/2 mile (or 5 minutes)
6
Brisk five-minute warm-up walk, then:
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)
Jog 1/2 mile (or 5 minutes)
7
8
9
Brisk five-minute warm-up walk, then jog 2.5 miles
(or 25 minutes).
Brisk five-minute warm-up walk, then jog 2.75
miles (or 28 minutes).
Brisk five-minute warm-up walk, then jog 3 miles
(or 30 minutes).
Mins
Week
Each session should take about
20 or 30 minutes, three times a
week. That just happens to be
the same amount of moderate
exercise recommended by
numerous studies for optimum
fitness. This program will get
you fit
Be sure to space out these
three days throughout the
week to give yourself a chance
to rest and recover between
efforts. And don't worry about
how fast you're going.
Running/Walking faster can
wait until your bones are
stronger and your body is fitter.
For now focus on gradually
increasing the time or distance.
1
2
3
Treadmill Workout
00:00-5:00: Warm-up walk
5:00-6:00: Run
6:00-7:30: Walk
7:30-8:30: Run
8:30-10:00: Walk
10:00-11:00: Run
11:00-12:30: Walk
12:30-13:30: Run
13:30-15:00: Walk
15:00-16:00: Run
16:00-17:30: Walk
17:30-18:30: Run
18:30-20:00: Walk
20:00-21:00: Run
21:00-22:30: Walk
22:30-23:30: Run
23:30-25:00: Walk
25:00-30:00: Cooldown Walk
00:00-5:00: Warm-up walk
5:00-6:30: Run
6:30-8:30: Walk
8:30-10:00: Run
10:00-12:00: Walk
12:00-13:30: Run
13:30-15:30: Walk
15:30-17:00: Run
17:00-19:00: Walk
19:00-20:30: Run
20:30-22:30: Walk
22:30-24:00: Run
24:00-26:00: Walk
26:00-30:00: Cooldown Walk
00:00-5:00: Warm-up walk
5:00-6:30: Run
6:30-8:00: Walk
8:00-11:00: Run
11:00-14:00: Walk
14:00-15:30: Run
15:30-17:00: Walk
17:00-20:00: Run
20:00-23:00: Walk
23:00-28:00: Cooldown Walk
Mins
4
5
6
7
8
9
00:00-5:00: Warm-up walk
5:00-8:00: Run
8:00-9:30: Walk
9:30-14:30: Run
14:30-17:00: Walk
17:00-20:00: Run
20:00-21:30: Walk
21:30-26:30: Run
26:30-30:00: Cooldown Walk
00:00-5:00: Warm-up walk
5:00-10:00: Run
10:00-13:00: Walk
13:00-18:00: Run
18:00-21:00: Walk
21:00-26:00: Run
26:00-30:00: Cooldown Walk
00:00-5:00: Warm-up walk
5:00-10:00: Run
10:00-13:00: Walk
13:00-21:00: Run
21:00-24:00: Walk
24:00-29:00: Run
29:00-34:00: Cooldown Walk
00:00-5:00: Warm-up walk
5:00-30:00: Run
30:00-35:00: Cooldown Walk
00:00-5:00: Warm-up walk
5:00-33:00: Run
33:00-38:00: Cooldown Walk
00:00-5:00: Warm-up walk
5:00-35:00: Run
35:00-40:00: Cooldown Walk
Always consult your physician before beginning any
exercise program. This general information is not
intended to diagnose any medical condition or to
replace your healthcare professional. Consult with
your healthcare professional to design an
appropriate exercise prescription. If you experience
any pain or difficulty with these exercises, stop and
consult your healthcare provider.