Stride Couch to 5K Program by Distance
Week
1
2
3
4
5
6
7
8
9
Day 1
Brisk 5 minute warm up walk
Alternate 60 seconds of jogging and 90 seconds of walking for 20
minutes
Brisk 5 minute warm up walk
Alternate 90 seconds of jogging and 2 minutes of walking for 20
minutes
Brisk 5 minute warm up walk
Do 2 repetitions of the following combination:
Jog 200 yards, walk 200 yards, jog 400 yards, walk 400 yards
Brisk 5 minute warm up walk
Jog 1/4 mile, walk 1/8 mile, jog 1/2 mile, walk 1/4 mile,
jog 1/4 miles, walk 1/8 mile, jog 1/2 mile
Brisk 5 minute warm up walk
Jog 1/2 mile, walk 1/4 mile, jog 1/2 mile, walk 1/4 mile,
jog 1/2 mile
Brisk 5 minute warm up walk
Jog 1/2 mile, walk 1/4 mile, jog 3/4 mile, walk 1/4 mile, jog 1/2
mile
Brisk 5 minute warm up walk
Jog 2 1/2 miles
Brisk 5 minute warm up walk
Jog 2 3/4 miles
Brisk 5 minute warm up walk
Jog 3 miles
Day 2
Day 3
Repeat day 1 of week 1
Repeat day 1 of week 1
Repeat day 1 of week 2
Repeat day 1 of week 2
Repeat day 1 of week 3
Repeat day 1 of week 3
Repeat day 1 of week 4
Repeat day 1 of week 4
Brisk 5 minute warm up walk
Jog 3/4 mile, walk 1/2 mile, jog
3/4 mile
Brisk 5 minute warm up walk
Jog 1 mile, walk 1/4 mile, jog 1
mile
Brisk 5 minute warm up walk
Jog 2 miles without walking
Brisk 5 minute warm up walk
Jog 2 1/4 miles without walking
Repeat day 1 of week 7
Repeat day 1 of week 7
Repeat day 1 of week 8
Repeat day 1 of week 8
Repeat day 1 of week 9
Repeat day 1 of week 9
Stride Couch to 5K Program by Time
Week
4
Day 1
Brisk 5 minute warm up walk
Alternate 60 seconds of jogging and 90 seconds of walk for a
total of 20 minutes
Brisk 5 minute warm up walk
Alternate 90 seconds of jogging and 2 minutes of walking for a
total of 20 minutes
Brisk 5 minute warm up walk
Do 2 repetitions of the following combination:
Jog for 90 seconds, walk for 90 seconds, jog for 3 minutes,
walk for 3 minutes
Brisk 5 minute warm up walk
Jog 3 minutes, walk 90 seconds, jog 5 minutes, walk 2 1/2
minutes, jog 3 minutes, walk 90 seconds, jog 5 minutes
5
Brisk 5 minute warm up walk
Jog 5 minutes, walk 3 minutes, jog 5 minutes, walk 3 minutes,
jog 5 minutes
Brisk 5 minute warm up walk
Brisk 5 minute warm up walk
Jog 8 minutes, walk 5 minutes, jog Jog for 20 minutes without
8 minutes
walking
Brisk 5 minute warm up walk
Jog 5 minutes, walk 3 minutes, jog 8 minutes, walk 3 minutes,
jog 5 minutes
Brisk 5 minute warm up walk
Jog 25 minutes
Brisk 5 minute warm up walk
Jog 28 minutes
Brisk 5 minute warm up walk
Jog 30 minutes
Brisk 5 minute warm up walk
Jog 10 minutes, walk 3 minutes,
jog 10 minutes
Brisk 5 minute warm up walk
Jog for 22 minutes without
walking
Repeat day 1 of week 7
Repeat day 1 of week 7
Repeat day 1 of week 8
Repeat day 1 of week 8
Repeat day 1 of week 9
Repeat day 1 of week 9
1
2
3
6
7
8
9
Day 2
Day 3
Repeat day 1 of week 1
Repeat day 1 of week 1
Repeat day 1 of week 2
Repeat day 1 of week 2
Repeat day 1 of week 3
Repeat day 1 of week 3
Repeat day 1 of week 4
Repeat day 1 of week 4