Couch to 5K Schedule — Printable PDF
Printable Couch to 5K schedule with 9 weeks of run/walk progression, workout checkboxes, effort notes, and rest-day tracking.
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Structured training, not a generic run log
This page is a progression plan: weeks, key sessions, long runs, and taper/cutback notes. Use the separate running log after each workout when you want to record exact pace, route, weather, and heart rate.
How to use the sheet
Print one plan, mark completed sessions, and write adjustments in the notes column. Keep hard days hard and easy days truly easy so the printed progression remains sustainable.