Couch to 5K Week 1: Workouts and What to Expect

What to expect in week 1

Week 1 is eight 60-second runs, each one followed by a 90-second walk. Add it up and you spend 8 minutes running and 20 and a half minutes walking, warm-up and cool-down included. That ratio is deliberate. The walking isn't filler you have to earn your way out of, it's most of the workout.

Run those 60 seconds slowly enough that you could talk through them. If a minute feels long, that's a pacing problem, not a verdict on your fitness. All three sessions this week are identical, so there's nothing to plan or decide. Just show up three times.