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Couch to 5K: The Desk Worker Edition
The classic Couch to 5K program adapted for people who sit all day.
7 min read · Jordi van Sighem
The standard Couch to 5K program is great, but not designed for desk workers.
## Week 1-2
60 sec run / 90 sec walk × 8
## Week 3-4
90 sec run / 90 sec walk × 20 min
## Week 5-6
5 min run / 3 min walk × 3
## Week 7-8
25 min continuous run
## Week 9
30 min run = 5K
## Rules
Stretch hip flexors before running. Strengthen glutes on rest days.