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Couch to 5K - Week 1

Zachary, builder of Mariposas By Zachary, builder of Mariposas · Reviewed against published exercise-science sources (references) · Last updated June 2026

1min run / 1.5min walk intervals Lace up and let Mariposas cue every interval for you.

beginner30 min18 segments

Workout breakdown

  1. warmup, 5 min · Brisk walk warmup
  2. run, 1 min · Run!
  3. walk, 2 min · Walk to recover
  4. run, 1 min · Run!
  5. walk, 2 min · Walk to recover
  6. run, 1 min · Run!
  7. walk, 2 min · Walk to recover
  8. run, 1 min · Run!
  9. walk, 2 min · Walk to recover
  10. run, 1 min · Run!
  11. walk, 2 min · Walk to recover
  12. run, 1 min · Run!
  13. walk, 2 min · Walk to recover
  14. run, 1 min · Run!
  15. walk, 2 min · Walk to recover
  16. run, 1 min · Run!
  17. walk, 2 min · Walk to recover
  18. cooldown, 5 min · Easy walk cooldown
Run Couch to 5K - Week 1 free in Mariposas GPS tracking + interval cues, hands-free · collect a cute pet 🐾