Couch to 5K Plan for anyone interested (9-weeks)

sirrys

I will be starting this in 30 days after my 30 day shred which begins today. Feel free to use if interested:

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

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

Week 3
Brisk five-minute warm-up walk, then do two
repetitions of the following:
● Jog 200 yards (or 90 seconds)
● Walk 200 yards (or 90 seconds)
● Jog 400 yards (or 3 minutes)
● Walk 400 yards (or three minutes)

Week 4
Brisk five-minute warm-up walk, then:
● Jog 1/4 mile (or 3 minutes)
● Walk 1/8 mile (or 90 seconds)
● Jog 1/2 mile (or 5 minutes)
● Walk 1/4 mile (or 2-1/2 minutes)
● Jog 1/4 mile (or 3 minutes)
● Walk 1/8 mile (or 90 seconds)
● Jog 1/2 mile (or 5 minutes)

Week 5
Brisk five-minute warm-up walk, then:
● Jog 1/2 mile (or 5 minutes)
● Walk 1/4 mile (or 3 minutes)
● Jog 1/2 mile (or 5 minutes)

Week 6
Brisk five-minute warm-up walk, then:
● Jog 1/2 mile (or 5 minutes)
● Walk 1/4 mile (or 3 minutes)
● Jog 3/4 mile (or 8 minutes)
● Walk 1/4 mile (or 3 minutes)
● Jog 1/2 mile (or 5 minutes)
● Walk 1/4 mile (or 3 minutes)
● Jog 1/2 mile (or 5 minutes)

Week 7
Brisk five-minute warm-up walk, then jog 2.5
miles (or 25 minutes).

Week 8
Brisk five-minute warm-up walk, then jog 2.75
miles (or 28 minutes).

Week 9
Brisk five-minute warm-up walk, then jog 3
miles (or 30 minutes).

Terryism

Thanks for the list. I've got the first 4 weeks programmed into my interval timer, still need to add the rest.