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Couch to 5k Metric Version

Week Workout 1 Workout 2 Workout 3

1 Brisk five-minute warmup walk. Brisk five-minute warmup walk. Brisk five-minute warmup walk.
Then alternate 60 seconds of Then alternate 60 seconds of Then alternate 60 seconds of
jogging and 90 seconds of jogging and 90 seconds of jogging and 90 seconds of
walking for a total of 20 minutes. walking for a total of 20 minutes. walking for a total of 20 minutes.

2 Brisk five-minute warmup walk. Brisk five-minute warmup walk. Brisk five-minute warmup walk.
Then alternate 90 seconds of Then alternate 90 seconds of Then alternate 90 seconds of
jogging and two minutes of jogging and two minutes of jogging and two minutes of
walking for a total of 20 minutes. walking for a total of 20 minutes. walking for a total of 20 minutes.

3 Brisk five-minute warmup walk, Brisk five-minute warmup walk, Brisk five-minute warmup walk,
then do two repetitions of the then do two repetitions of the then do two repetitions of the
following: following: following:

Jog 200 metres Jog 200 metres Jog 200 metres

(or 90 seconds) (or 90 seconds) (or 90 seconds)
Walk 200 metres Walk 200 metres Walk 200 metres
(or 90 seconds) (or 90 seconds) (or 90 seconds)
Jog 400 metres Jog 400 metres Jog 400 metres
(or 3 minutes) (or 3 minutes) (or 3 minutes)
Walk 400 metres Walk 400 metres Walk 400 metres
(or three minutes) (or three minutes) (or three minutes)

4 Brisk five-minute warmup walk, Brisk five-minute warmup walk, Brisk five-minute warmup walk,
then: then: then:

Jog 400m Jog 400m Jog 400m

(or 3 minutes) (or 3 minutes) (or 3 minutes)
Walk 200m Walk 200m Walk 200m
(or 90 seconds) (or 90 seconds) (or 90 seconds)
Jog 800m Jog 800m Jog 800m
(or 5 minutes) (or 5 minutes) (or 5 minutes)
Walk 400m Walk 400m Walk 400m
(or 2-1/2 minutes) (or 2-1/2 minutes) (or 2-1/2 minutes)
Jog 400m Jog 400m Jog 400m
(or 3 minutes) (or 3 minutes) (or 3 minutes)
Walk 200m Walk 200m Walk 200m
(or 90 seconds) (or 90 seconds) (or 90 seconds)
Jog 800m Jog 800m Jog 800m
(or 5 minutes) (or 5 minutes) (or 5 minutes)

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Couch to 5k - C25K Running Program http://www.c25k.com/c25k_metric.html

5 Brisk five-minute warmup walk, Brisk five-minute warmup walk, Brisk five-minute warmup walk,
then: then: then jog 3.2km (or 20 minutes)
with no walking.
Jog 800m Jog 1.2km
(or 5 minutes) (or 8 minutes)
Walk 400m Walk 800m
(or 3 minutes) (or 5 minutes)
Jog 800m Jog 1.2km
(or 5 minutes) (or 8 minutes)
Walk 400m
(or 3 minutes)
Jog 800m
(or 5 minutes)

6 Brisk five-minute warmup walk, Brisk five-minute warmup walk, Brisk five-minute warmup walk,
then: then: then jog 3.6km (or 25 minutes)
with no walking.
Jog 800m Jog 1.6km
(or 5 minutes) (or 10 minutes)
Walk 400m Walk 400m or 3 minutes)
(or 3 minutes) Jog 1.6km
Jog 1.2km (or 10 minutes)
(or 8 minutes)
Walk 400m
(or 3 minutes)
Jog 800m
(or 5 minutes)

7 Brisk five-minute warmup walk, Brisk five-minute warmup walk, Brisk five-minute warmup walk,
then jog 4km (or 25 minutes). then jog 4km (or 25 minutes). then jog 4km (or 25 minutes).

8 Brisk five-minute warmup walk, Brisk five-minute warmup walk, Brisk five-minute warmup walk,
then jog 4.5km then jog 4.5km then jog 4.5km
(or 28 minutes). (or 28 minutes). (or 28 minutes).

9 Brisk five-minute warmup walk, Brisk five-minute warmup walk, The final workout!
then jog 5km (or 30 minutes). then jog 5km (or 30 minutes). Congratulations! Brisk
five-minute warmup walk, then
jog 5km (or 30 minutes).

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