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couchTo5k

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Workouts by couchTo5k

See detailed, easy-to-follow instructions for workouts created by couchTo5k.

Log results and track progress in the ones you like. As you use WithFit, workouts you prefer will float to the top.

  • Walk

    Couch To 5k Warmup

    A brisk 5 minute warmup walk or jog.

     
    • Aerobic, 
    • Effort, 
    • No Equipment
     
    • Core
    • (Lower Back),
    • Legs
    • (Buttocks, Calves, Hamstrings, Quadriceps)
  •   

    Couch To 5k Week 1

    For 20min, alternate 60 seconds of jogging and 90 seconds of walking.

     
    • Aerobic, 
    • Effort, 
    • No Equipment
     
    • Core
    • (Lower Back),
    • Legs
    • (Buttocks, Calves, Hamstrings, Quadriceps)
  •   

    Couch To 5K Week 2

    For 20min, alternate 90 seconds of jogging and 2 minutes of walking.

     
    • Aerobic, 
    • Effort, 
    • No Equipment
     
    • Core
    • (Lower Back),
    • Legs
    • (Buttocks, Calves, Hamstrings, Quadriceps)
  •   

    Couch To 5K Week 3

    Do 2 rounds of: Run 90 seconds, Walk 90 seconds, Run 3 minutes, Walk 3 minutes.

     
    • Aerobic, 
    • Effort, 
    • No Equipment
     
    • Core
    • (Lower Back),
    • Legs
    • (Buttocks, Calves, Hamstrings, Quadriceps)
  •   

    Couch To 5K Week 4

    Alternate jogging and walking.

     
    • Aerobic, 
    • Effort, 
    • No Equipment
     
    • Core
    • (Lower Back),
    • Legs
    • (Buttocks, Calves, Hamstrings, Quadriceps)
  • Run

    Couch To 5K Week 7

    Jog for 25 minutes.

     
    • Aerobic, 
    • Effort, 
    • No Equipment
     
    • Core
    • (Lower Back),
    • Legs
    • (Buttocks, Calves, Hamstrings, Quadriceps)
  •   

    Couch To 5K Week 5 Day 1

    Jog 5 min, walk 3 min, jog 5 min, walk 3 min, jog 5min

     
    • Aerobic, 
    • Effort, 
    • No Equipment
     
    • Core
    • (Lower Back),
    • Legs
    • (Buttocks, Calves, Hamstrings, Quadriceps)
  • Run

    Couch To 5K Week 8

    Jog for 28 minutes

     
    • Aerobic, 
    • Effort, 
    • No Equipment
     
    • Core
    • (Lower Back),
    • Legs
    • (Buttocks, Calves, Hamstrings, Quadriceps)
  • Run

    Couch To 5K Week 9

    Jog for 30 minutes.

     
    • Aerobic, 
    • Effort, 
    • No Equipment
     
    • Core
    • (Lower Back),
    • Legs
    • (Buttocks, Calves, Hamstrings, Quadriceps)
  •   

    Couch To 5K Week 5 Day 2

    Jog 10 min, walk 3 min, jog 10 min

     
    • Aerobic, 
    • Effort, 
    • No Equipment
     
    • Core
    • (Lower Back),
    • Legs
    • (Buttocks, Calves, Hamstrings, Quadriceps)
 Any Muscles
Arms
Back
Chest
Core
Legs
Shoulders