Couch to 5K Plan Spreadsheet

By Kyle Risley
Last updated October 7, 2019

Program goal: Running

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Looking to get into jogging but can’t make it off the couch? This is the perfect program for you!

By starting slow and gradually increasing the distance (just like Starting Strength or Strong Lifts does for lifting weights), Couch to 5K is a terrific novice program for aspiring runners.

Source: Paul Joslin

App: iOS | Android

Couch to 5k Plan Spreadsheet

About Kyle Risley

Kyle Risley founded Lift Vault in 2016 to make finding great powerlifting programs easier. Since then, the site has grown to include hundreds of programs for strength, bodybuilding, Olympic weightlifting, and more. He currently lives in Massachusetts and continues to compete in powerlifting.