Couch to 5K: 9-Week Training Plan

Weekly Structure:

• 3 Running Days: Typically spread out, e.g., Tuesday, Thursday, and Saturday.
• Rest/Active Recovery Days: Rest or do light activities like walking or yoga on other days to aid recovery.
• Warm-Up and Cool-Down: Start each workout with a 5-minute brisk walk to warm up, and end with a 5-minute cool-down walk and stretching.

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Weekly Plan Breakdown

Week	Workout (3 Days per Week)
1	Alternate: 60 sec run + 90 sec walk, for 20 minutes
2	Alternate: 90 sec run + 2 min walk, for 20 minutes
3	Alternate: 90 sec run + 90 sec walk, then 3 min run + 3 min walk, repeat
4	Alternate: 3 min run + 90 sec walk, then 5 min run + 2.5 min walk, repeat
5	Day 1: 5 min run + 3 min walk, repeat 3x; Day 2: 8 min run + 5 min walk, repeat 2x; Day 3: 20 min run with no walking
6	Alternate: 5 min run + 1 min walk, for 25 minutes
7	Run 25 minutes with no walking
8	Run 28 minutes with no walking
9	Run 30 minutes with no walking or aim to complete 5K distance

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Additional Tips

1. Listen to Your Body: If you feel fatigued, repeat a week before moving on.
2. Focus on Form: Keep your posture upright, stay relaxed, and breathe naturally.
3. Stay Consistent: The key is consistency, even if you’re having a tough day. Show up for each session, and adjust as needed.
4. Progress at Your Pace: This plan is flexible—feel free to adjust as needed to stay comfortable and injury-free.

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This plan will get you from zero to running 5K in just over two months with regular practice. Remember to enjoy the process and celebrate each milestone!