Couch To 5k

Couch to 5k Beginners Program Week 1:

Week 2:

Week 3: Mon:

Wed: Fri: Sat: Week 4: Mon: Wed: Fri: Sat:

Repeat M,W,F,Sa Walk 1/2 Lap Jog a 1/2 Lap Walk 1/2 Lap Jog a 1/2 Lap Walk 1/2 Lap Jog a 1/2 Lap Walk 1/2 Lap Jog a 1/2 Lap When you complete 4 full laps, that's exactly 1 mile, now no matter how good you feel, go home. Do this 4 to 6 days a week. Repeat M,W,F,Sa Start with a 5 minute warm up walk, then alternate walking & jogging and walk only half the distance of each jog, as follows: Jog 1/4 mile (one lap) then Walk 1/8 mile (1/2 half lap) Jog 1/2 mile (2 laps) Walk 1/4 mile (1 lap) Jog 1/4 mile (1 lap) Walk 1/8 mile (half-lap) Jog 1/2 mile...go home Brisk 5 minute warm up walk, then: 1/2 mile jog, 1/4 mile walk, 1/2 mile jog, 1/4 mile walk, 1/2 mile jog; total 2 miles. Go home 5 minute warm up, then: 3/4 mile jog (3 laps) 1/2 mile walk (2 laps) 3/4 mile jog; total 2 miles. Go home. 5 minute warm up then: 2 mile jog (8 laps) NO WALKING!!! Catch your breath and go home. Good job. 5 minute warm up then: 2 mile jog (8 laps) NO WALKING!!! Catch your breath and go home. Good job. Warm up, then: 1/2 mile jog, 1/4 mile walk, 3/4 mile jog, 1/4 mile walk, 1/2 mile jog: total 2 1/4 miles. Go home. Warm up, then: 1 mile jog (4 laps) 1/4 mile walk, 1 mile jog; total 2 1/4 miles. Go home. Warm up, then: 2 1/4 mile jog (9 laps) NO WALKING! Day 4: Repeat Day 2 Warm up, then: 2 1/4 mile jog (9 laps) NO WALKING! Day 4: Repeat Day 2 Move on to the 10k Training!

Fri

Rest

Stretch & strengt 35 min 50 min 3 m run h cross cross

Rest

Stretch & strengt 40 min 60 min 3 m run h cross cross

Rest

Stretch & strengt 40 min 60 min 3 m run h cross cross

7

Rest

Stretch & strengt 45 min 60 min Stretch 3 m run h cross cross &

Friday 2 m run + strengt h 2 m run + strengt h 2 m run + strengt h 2 m run + strengt h 2 m run + strengt h 2 m run + strengt h 2 m run + strengt h

8

Rest

3 m run

strengt 30 min h cross

Rest

1

2

3

4

5

6

Rest

Rest

Rest

Tue

Mon

Wed

Sat

2.5 m run

Stretch & strengt 30 min 40 min h cross cross

2.5 m run

Stretch & strengt 30 min 40 min h cross cross

2.5 m run

Stretch & strengt 35 min 50 min h cross cross

Rest

Saturd ay

3 m run

3.5 m run

4 m run

4 m run

4.5 m run

5 m run

5.5 m run 10-K Race