UREC Couch ➪ 5k

For people who don’t think of themselves as runners
Remember, it’s YOUR event! This schedule is a suggestion, and you should always do what feels safe.
Scroll to the bottom for Strength & Mobility Routines and Post-Run Stretches!

Week 1

4 days running, 2 days strength & conditioning

Days 1 & 2

Walk briskly for 5 minutes. Then alternate between 30 seconds of slow running and 2 minutes of walking for a total of 20 minutes.

TOTAL TIME: 25 MIN.

Days 3 & 4

Walk briskly for 5 minutes. Then alternate between 1 minute of slow running and 2 minutes of walking for a total of 25 minutes.

TOTAL TIME: 30 MIN.


Weeks 2 & 3

5 days running, 3 days strength & conditioning

Choose which days for strength & conditioning – make sure to run first on days with both

Days 1 & 5

Walk briskly for 5 minutes. Then alternate between 90 seconds of slow running and 2 minutes of walking for a total of 25 minutes.

TOTAL TIME: 30 MIN.

Days 2 & 4

Walk briskly for 5 minutes. Then alternate between 90 seconds of slow running and 1 minute of walking for a total of 25 minutes.

TOTAL TIME: 30 MIN.

Day 3

Walk briskly for 5 minutes. Then alternate between 4 minutes of slow running and 90 seconds of walking for a total of 25 minutes.

TOTAL TIME: 30 MIN.


Week 4

4 days running, 3 days strength & conditioning

Day 1

Walk briskly for 5 minutes. Then alternate between 5 minutes of slow running and 2 minutes of walking for a total of 25 minutes.

TOTAL TIME: 30 MIN.

Days 2–4

Walk briskly for 5 minutes. Then run slowly for 20 minutes.

TOTAL TIME: 25 MIN.


Week 5

5 days running, 3 days strength & conditioning

Choose which days for strength & conditioning – make sure to run first on days with both

Days 1–3

Walk briskly for 5 minutes. Then run slowly for 22 minutes.

TOTAL TIME: 27 MIN.

Days 4 & 5

Walk briskly for 5 minutes. Then run slowly for 25 minutes.

TOTAL TIME: 30 MIN.


Week 6

3 days running, 3 days strength & conditioning

Choose which days for strength & conditioning – make sure to run first on days with both

Day 1

Walk briskly for 5 minutes. Then run slowly for 22 minutes.

TOTAL TIME: 27 MIN.

Day 2

Walk briskly for 5 minutes. Then run slowly for 25 minutes.

TOTAL TIME: 30 MIN.

Day 3

Walk briskly for 5 minutes. Then run slowly for 20 minutes.

TOTAL TIME: 25 MIN.


Quick Strength & Mobility Routines to Get You Up & Running

Do each exercise 40 seconds and use 12 seconds to prep for the next exercise—2–4 sets.

Want more challenge? Add weight for resistance.

Routine 1

  • Body‐weight Squats
  • Side Shuffles
  • Alternating Forward & Backward Lunges—Both Legs
  • Broad Jump Forward, Shuffle‐run Back
  • Lying Down—Side Leg Lifts R
  • Lying Down—Side Leg Lifts L
  • Elbow Plank Hold

Routine 2

  • Body‐weight Squats
  • Squat Jumps
  • Side‐lying Clam‐shells R
  • Side‐lying Clam‐shells L
  • Alt Bird‐dogs
  • Glute‐bridge March with Alt Leg Extension
  • Reverse Elbow Plank

Post–Run Stretches

Breathe and relax into stretches for at least 20‐30 seconds

  • Upper‐Calf Stretch—Facing a wall lean in gently with the front leg bent, and the back leg straight.
  • Lower‐Calf Stretch—Bring the body slightly more upright and also bend the back leg, keeping the foot flat on the ground.
  • Hip Flexor Stretch—Lunge forward and allow back knee to gently find the ground. Keeping the front knee over the foot, bring your body weight forward, allowing the front of the back hip and thigh to open and stretch. Change sides.
  • Supine Hamstring Stretch—Lying on your back bring one knee in to the chest and hug it gently. For more, gently hold behind your thigh and extend your foot toward the ceiling. Change sides.
  • Figure 4 stretch—Lie on your back, Bend your right leg and place the ankle in front of your left knee. Pull your left thigh toward your torso. Switch sides.