Welcome to the Couch to 1km Running Program.
The Couch to 1km running program is a jog/walk interval program with walking recoveries. It presumes that you are not currently running and haven't been doing so recently.
There is a lot of information (and programs) about how to run your first five kilometres but often the first kilometre is the hardest to overcome.The success of running greater distances often depends more on being able to get started safely and efficiently up to a kilometre, rather than continuing up to five kilometres.
What's different about this program is where it starts.
As previously mentioned, this program expects that you aren't currently running. Many training programs are designed on basis of you being able to run a minimum of one kilometre - the maximum aerobic speed test (MAS), the YoYo endurance tests, the Shuttle Run tests and many more.
Where does someone start if they don't fit into that criteria of being able to run one kilometre?
Right here is where they start.
Running Programs - Entry Test #1
First things first! Head out and run as far as you can without stopping or pain. It doesn't matter if it's 200m or 1200m, it gives us a place to start and some baseline data to work off. Chuck the time in the session comments at the very end. To track your distance and time, if you have a smartwatch, most of these have this feature so you can use that. If you don't, Nike Run Club or Strava are good apps that do all of that as well. Have fun!
Couch to 1km (S1 W1)
6 Sets: 15s Jog 15s Walk 3mins Walk Repeat x3 Rounds So you'll jog for 15secs (~40% Effort), walk for 15secs and repeat x6 sets. You'll walk for 3mins in between each round. Do 3 Rounds. Im summary: 6x15/15, 3min Walk, 6x15/15, 3min Walk, 6x15/15, 3min Walk. = 18 minutes TOTAL Chuck your session distance and RPE in the session notes section at the end.
Couch to 1km (S2 W1)
8 Sets: 15s Jog 15s Walk 3mins Walk Repeat x3 Rounds So you'll jog for 15secs (~40% Effort), walk for 15secs and repeat x8 sets. You'll walk for 3mins in between each round. Do 3 Rounds. Im summary: 8x15/15, 3min Walk, 8x15/15, 3min Walk, 8x15/15, 3min Walk. = 21 minutes TOTAL Chuck your session distance and RPE in the session notes section at the end.
Mitch is the Head Coach at Virtus Performance and the creator of the running programs. He has worked with a wide range of people including weekend warriors, aspiring youth and semi-professional athletes, as well as professional athletes. Mitch has a strong desire to learn and grow so he can share his experience with his clients and athletes in order to take you to where you want to be.
Lachie is the Founder of Virtus. A holistic performance centre with the mission of embodying excellence in everything we do and everyone we do it with. A former VFL Footballer and Bachelor of Exercise and Sports Science Graduate, Lachie has lived performance in both local and elite environments. As a coach, teacher & mentor, he wants to help you get from where you are now, to where you want to be.
Many people think they hate running. Mainly because they just run, continuously, on concrete. With no plan, no intention and no progress. They run for a month, hurt themselves & never run again. Annnnnd the cycle continues. It's time to stop that cycle.Get Couch to 1km Running Program
Team Australia University CheerleadingVerified Athlete
"I never enjoyed running until trying this program. It progressively challenged me and helped me stay consistent and accountable, whilst tracking my progress."
Allied Health Assistant / Rookie RunnerVerified Athlete
"The program was easy to follow and changed the way I looked at my training. It gave me the opportunity to reflect post-session, but was also an incredible tool to help drive motivation for future sessions."
Proud Dad / Outdoor EnthusiastVerified Athlete
"I found the program to be a gradual and effective program that got me running again, a long time coming and I now really enjoy running where I never had before!"
Cheerleading Worlds AthleteVerified Athlete
"The program provided me with a gradual introduction to running. I really enjoyed the increasing challenge each week and was shocked at how much I enjoyed each run!"