Couch to Desk 5K: Week One
Most running plans assume you can already run for 20 minutes straight — this one doesn't. Week one is built entirely around run/walk intervals, so you build the habit and the base fitness at the same time, without burning out on day one.
The Workout
Warm-Up Walk
5 minStart with a brisk walk to get your legs moving and your heart rate up gradually. Skipping this is the fastest way to make the run intervals feel harder than they need to.
Run/Walk Intervals
12 minRun for 1 minute at a conversational pace, then walk for 2 minutes to recover. Repeat this cycle for 12 minutes total. The walk breaks aren't a failure to keep running — they're the actual training stimulus that lets you build a running base without your joints or motivation giving out.
Cool-Down Walk
3 minDrop to an easy walk and let your heart rate come back down naturally. Breathe deeply and notice how your legs feel — that's useful information for how hard to push next time.