Week 1, run 1
Session 1- Walking 5:00
- 8×Running 1:00Walking 1:30
Couch to 5K
Nine weeks from brisk walking to running 30 minutes: three run/walk workouts a week, on any days.
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Every workout, as Catalyst would give it to you.
Week 1, run 2
Session 2- Walking 5:00
- 8×Running 1:00Walking 1:30
Week 1, run 3
Session 3- Walking 5:00
- 8×Running 1:00Walking 1:30
Where it takes you
Minutes of each activity, workout by workout, over all 9 weeks.
The schedule
3 workouts a week, on whichever days suit you.
| Week | Session 1 | Session 2 | Session 3 |
|---|---|---|---|
| 1 | run 1 | run 2 | run 3 |
| 2 | run 1 | run 2 | run 3 |
| 3 | run 1 | run 2 | run 3 |
| 4 | run 1 | run 2 | run 3 |
| 5 | run 1 | run 2 | run 3 |
| 6 | run 1 | run 2 | run 3 |
| 7 | run 1 | run 2 | run 3 |
| 8 | run 1 | run 2 | run 3 |
| 9 | run 1 | run 2 | run 3 |
How it works
The program’s own rules, as Catalyst runs them.
Follow Paul Joslin’s workouts in order. When a segment lets you choose time or distance, make that choice for each segment. In weeks 1 and 2, jog and walk for 20 minutes after warming up. In week 2, finish with a 90-second jog and 60-second walk after five complete pairs. Choose your training dates and any cooldown or stretching yourself.
What you need
No equipment needed.
Not sure it’s the one?
See every program like it ranked for what you want, how often you train and what you have, each with why it fits and what doesn’t. Compare any three side by side.
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