Gator Strides Couch to 5K

9-Week Fitness Program

Gator Strides C25K

Unleash your inner runner with the Gator Strides Couch to 5K program! You’ll be ready to run a 5K by the end of this 9-week guided challenge – even if you’ve never run before! Lace-up those old running shoes and get active!

C25K

Who Can Participate?

This program is designed for UF or UF Health Shands employees of ANY fitness level! If you’ve never walked or ran a 5K, this program is for you! If you want motivation to start up your jogging routine again, this program is for you! C25K is designed to meet you where you are.

How to Prep for Couch to 5K

Need help prepping for your training? Explore the resources below to learn important information on proper footwear, stretching, and hydration.

Hydrate, Hydrate, Hydrate

The health and performance of runners depend on maintaining hydration. Our body temperature is regulated by water, and it also flushes out waste, aids in supplying energy to our cells, and cushions our joints. Hydration is important for maximizing performance, minimizing cramping and damage, and improving recovery.

Start Stretching

Before jogging or engaging in any exercise, it’s crucial to stretch in some way to prevent injuries and enhance your workout. However, a variety of exercises fall under the umbrella term “stretching.” Your pre-run warmup should ideally contain a dynamic exercise that mimics the movements of your workout.

Get Proper Running Shoes

Each part of the running shoe has a specific purpose and is designed to fit the foot a certain way. Even the slightest differentiation may affect your experience.


Couch to 5K

Thank you for taking the plunge into Couch to 5K.

Read on below for the list of weekly workouts or follow along with an audio version by clicking the button!

Unleash your inner runner with the Gator Strides Couch to 5K program! You’ll be ready to run a 5K by the end of this 9-week guided challenge – even if you’ve never run before! Lace-up those old running shoes and get active!

Week 1 (25 total minutes, both running and walking)

Start with a brisk, 5 minute walk

Alternate 1-minute running and 1.5 minutes walking, for a total of 20 minutes

Repeat 3 times throughout the week

Week 2 (25 total minutes, both running and walking)

Start with a brisk, 5 minute walk

Alternate 1.5-minutes running and 2 minutes walking, for a total of 20 minutes

Repeat 3 times throughout the week

Week 3 (23 total minutes, both running and walking)

Start with a brisk, 5 minute walk

Then, 1.5-minutes running, 1.5-minutes walking, 3-minutes running, and 3-minutes walking (2x)

Repeat 3 times throughout the week

Week 4 (26.5 total minutes, both running and walking)

Start with a brisk, 5 minute walk

Then, 3-minutes running, 1.5 minutes walking, 5-minutes running, 2.5-minutes walking, 3-minutes running, 1.5-minutes walking, and 5-minutes running

Repeat 3 times throughout the week

Week 5 (3 different runs)

Run 1

Brisk, 5-minute walk — Then, 5-minutes running, 3-minutes walking, 5-minutes running, 3-minutes walking, and 5-minutes running

Run 2

Brisk, 5-minute walk — Then, 8-minutes running, 5-minutes walking, and 8-minutes running

Run 3

Brisk, 5-minute walk — Then, 8-minutes running, 5-minutes walking, and 8-minutes running

Week 6 (3 different runs)

Run 1

Brisk, 5-minute walk — Then, 5-minutes running, 3-minutes walking, 8-minutes running, 3-minutes walking, and 5-minutes running

Run 2

Brisk, 5-minute walk — Then, 10-minutes running, 3-minutes walking, and 10-minutes running

Run 3

Brisk, 5-minute walk — Then 25-minutes running, no walking

Week 7 (30 total minutes)

Start with a brisk, 5 minute walk

Then 25-minutes running, no walking

Repeat 3 times throughout the week

Week 8 (33 total minutes)

Start with a brisk, 5 minute walk

Then 28-minutes running, no walking

Repeat 3 times throughout the week

Week 9 (35 total minutes)

Start with a brisk, 5 minute walk

Then 30-minutes running, no walking

Repeat 3 times throughout the week

Time for a 5K!