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COUCH

TO 5K

WEEK 4
Session 1 9.30 am on the school field.
Its bring your kids to running club day!!
If you cant join us then do 30 mins of something
active you enjoy, e.g walking, swimming or an
exercise DVD at home
Session 2
Walking few mins to warm up
4 mins running then 2 mins walking
3 mins running then 2 mins walking
2 mins running push a bit faster on this then 2
mins walking
1 min running really push it
walk to cool down
Session 3
5 mins walking.
3 mins running, 90 secs walking
5 mins running, 2.5 mins walking
3 mins running, 90 secs walking
5 mins running
Stick with 30 sec planks this week