Couch to 5k Beginners Program
Week 1:Repeat M,W,F,SaWalk 1/2 LapJog a 1/2 LapWalk 1/2 LapJog a 1/2 LapWalk 1/2 LapJog a 1/2 LapWalk 1/2 LapJog a 1/2 LapWeek 2:Repeat M,W,F,SaJog 1/4 mile (one lap) thenWalk 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 homeWeek 3:Mon:Brisk 5 minute warm up walk, then:Wed:Fri:Sat:Week 4:Mon:Wed:Fri:Warm up, then: 2 1/4 mile jog (9 laps) NO WALKING! Day 4: Repeat Day 2Sat:Warm up, then: 2 1/4 mile jog (9 laps) NO WALKING! Day 4: Repeat Day 2Move on to the 10k Training!When you complete 4 full laps, that's exactly 1 mile, now no matter how good youfeel, go home. Do this 4 to 6 days a week.Start with a 5 minute warm up walk, then alternate walking & jogging and walkonly half the distance of each jog, as follows:1/2 mile jog, 1/4 mile walk, 1/2 mile jog, 1/4 mile walk, 1/2 mile jog; total 2miles. Go home5 minute warm up, then: 3/4 mile jog (3 laps) 1/2 mile walk (2 laps) 3/4 milejog; total 2 miles. Go home.5 minute warm up then: 2 mile jog (8 laps) NO WALKING!!! Catch your breath andgo home. Good job.5 minute warm up then: 2 mile jog (8 laps) NO WALKING!!! Catch your breath andgo home. Good job.Warm up, then: 1/2 mile jog, 1/4 mile walk, 3/4 mile jog, 1/4 mile walk, 1/2mile 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.
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