Training Program

Couch to 5k Beginners Program Week 1:

Week 2:

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

Week 3: Mon:

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

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!

Sunday

1

2

3

4

5

6

7

8

Mon

Tues

Wed

Thurs

Rest

Stretch & 2.5 m run strength

30 min cross

40 min cross

Rest

Stretch & 2.5 m run strength

30 min cross

40 min cross

Rest

Stretch & 2.5 m run strength

35 min cross

50 min cross

Rest

Stretch & 3 m run strength

35 min cross

50 min cross

Rest

Stretch & 3 m run strength

40 min cross

60 min cross

Rest

Stretch & 3 m run strength

40 min cross

60 min cross

Rest

Stretch & 3 m run strength

45 min cross

60 min cross

Rest

Stretch & 3 m run strength

30 min cross

Rest

Friday

Saturda y

2 m run + strength

3 m run

2 m run + strength 3.5 m run 2 m run + strength

4 m run

2 m run + strength

4 m run

2 m run + strength 4.5 m run 2 m run + strength

5 m run

2 m run + strength 5.5 m run

Rest

10-K Race

Sun

Fri

Tues

Wed

Thur

1

Rest

1.5 m run

Rest or run/walk

Rest or 45-60 min run/walk 2.25 m run 2.25 m run walk

2

Rest

2 m run

Rest or run/walk

Rest or run/walk

Rest or 55-60 min run/walk 2.75 m run 2.75 m run walk Rest or run/walk

3 m run

3 m run

60 min walk

2.5 m run

Mon

2.5 m run

Sat

50-60 min walk

3

Rest

2 m run

Rest or run/walk

4

Rest

2 m run

Rest or run/walk

5

Rest

3 m run +

2 m run or 2 m run or cross cross

30 min

3 m run

4 m run

6

Rest

2 m run or 2 m run or 3 m run + cross cross

30 min

3 m run

4 m run

7

Rest

3.5 m run +

2 m run or 2 m run or cross cross

40 min

3.5 m run

5 m run

8

Rest

3.5 m run +

2 m run or 2 m run or cross cross

40 min

3.5 m run

5 m run

2 m run or 2 m run or 4 m run + cross cross

40 min

4 m run

6 m run

9

Rest

10

Rest or easy run

4 m run +

2 m run or 2 m run or cross cross

Rest

4 m run

5-K Race

11

Rest

4.5 m run +

3 m run or 3 m run or cross cross

50 min

4.5 m run

7 m run

12

Rest

3 m run or 3 m run or 4.5 m run + cross cross

50 min

4.5 m run

8 m run

13

Rest or easy run

5 m run +

3 m run or 3 m run or cross cross

Rest

5 m run

10-K Race

14

Rest

5 m run +

3 m run or 3 m run or cross cross

60 min cross

5 m run

9 m run

15

Rest

3 m run or 3 m run or 5 m run + cross cross

60 min cross

5 m run

10 m run

16

Rest

Rest

4 m run

Half Marathon

2 m run

3 m run or 3 m run or cross cross