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WEEK 7 OF 9

Couch to 5K Week 7: Workouts and What to Expect

25 min continuous run. All three sessions are identical this week.

Run Walk Warm-up / cool-down
  1. Day 1

    Settle in

    25 min continuous run

    Total workout
    35 min
    Time running
    25 min
    Intervals
    3
    Full interval breakdown
    1. Warm-up walk5 min
    2. Run25 min
    3. Cool-down walk5 min
  2. Day 2

    Pace check

    25 min continuous run

    Total workout
    35 min
    Time running
    25 min
    Intervals
    3
    Full interval breakdown
    1. Warm-up walk5 min
    2. Run25 min
    3. Cool-down walk5 min
  3. Day 3

    Steady 25

    25 min continuous run

    Total workout
    35 min
    Time running
    25 min
    Intervals
    3
    Full interval breakdown
    1. Warm-up walk5 min
    2. Run25 min
    3. Cool-down walk5 min

What to expect in week 7

From here the plan stops changing shape. Weeks 7, 8 and 9 are each the same session three times over, and week 7 is 25 minutes continuous: three minutes more than the 22 you finished last week.

There are no intervals left to track, which makes this a week about pace rather than structure. Find a speed you could hold a conversation at and stay there. If one of the three sessions feels harder than the others, the pace is the first thing worth checking, not your fitness.