The Couchpotatoto5k Plan alternates Walking and Running Cycles. Each week we add a little to the running and subtract a little from the walking.  You should do the plan every other day (3 times/week).  And it's really important not to skip the stretching your muscles need to be warm to prevent injuries.  Nuff said...

Your first Month - Spud Steps

Month 2 - Hang in There!

Month 3 - Racing to the finish line

Week 1

10 minutes of gentle stretching.  Then a quick pace walk for five minutes.  Now that your muscles are warmed up, alternate 1 Minute of easy jogging with 1.5 minutes of quick walk.  Your total time should be around twenty minutes.  Finish with another 10 minutes of gentle stretching. The entire workout shouldn't take more than fourty minutes.

Week 2

10 minutes of gentle stretching.  Then a quick pace walk for five minutes.  Now that your muscles are warmed up, alternate 1.5 minute of easy jogging with 2 minutes of quick walk.  Your total time should be around twenty minutes.  Finish with another 10 minutes of gentle stretching. The entire workout shouldn't take more than fourty minutes.

Week 3

10 minutes of gentle stretching.  Now repeat this sequence two times: Jog for 1.5 minutes/Walk for 1.5 minutes, Jog for three minutes/ Walk for three minutes.  Finish with 10 minutes of stretching.

Week 4

10 minutes of stretching. 5 Minute quick walk. Heres the sequence: Run 3 Minutes/ Walk 1.5 Minutes/ Run 5 Minutes/ Walk 2.5 Minutes/ Run 3 Minutes/ Walk 1.5 Minutes/ Run 5 Minutes. 10 minutes of gentle stretching.

Week 5

10 Minutes Stretch. 5 Minutes Jog/3 Minutes Walk/ 5 Minutes Jog/ 3 Minutes Walk/ 5 Minutes Jog. 10 Minutes stretching.

Week 6

10 Minutes Stretch. 5 Minute Walk/ 8 Minutes Running/ 5 Minutes Walking/ 8 Minutes Running.  10 minutes Stretch.

Week 7

10 Minutes Stretch. 5 Minutes Walking / 20 Minutes Running. 10 Minutes Stretch.

Week 8

10 Minutes Stretch. 5 Minutes Waling/ 5 Minutes Running/3 Minutes Walking/ 8 Minutes Running/ 3 Minutes Walking/ 5 Minutes Running. 10 Minutes Stretch.

Week 9

10 Minutes Stretch. 5 Minutes Walking/10 Minutes Running/ 2 Minutes Walking/ 10 Minutes Running/ 10 Minutes Stretch.

Week 10

10 Minutes Stretch. 5 Minutes Walking/22 Minutes Running. 10 Minute Stretch.

Week 11

10 Minutes Stretch. 5 Minutes Walking/25 Minutes Running. 10 Minute Stretch.

Week 12

10 Minutes Stretch. 5 Minutes Walking/30 Minutes Running. 10 Minute Stretch.

YOU DID IT!!!!!

Couch To 5K 90 Day Plan

Here's our Couch Potato to 5K Runners Journal.