Yellow Cell = Completed Workouts   Couch to 5k Week Workout 1 Workout 2 Workout 3 1 Brisk five-minute warmup walk. Then alternate 60 seconds of jogging and...jog 3 miles (or 30 minutes). Brisk five-minute warmup walk, then jog 3 miles (or 30 minutes). The final workout! Congratulations! Brisk five-minute warmup walk, then jog 3 miles (or 30 minutes).