Location via proxy:   [ UP ]  
[Report a bug]   [Manage cookies]                
Scribd Logo
Upload

Welcome to Scribd!

  • 120 views

    Couch To 5k Beginners Program: Week 1

    Uploaded by

    Summer
    The document outlines a 4 week Couch to 5k beginner running program. Week 1 involves alternating walking and jogging laps around a track to build up to a 1 mile distance. Week 2 increases the jogging distances with intermittent walking breaks. Week 3 incorporates longer jogs with and without walking breaks, building up to 2 miles. Week 4 further increases the jogging distances and duration with walking breaks, culminating in a 2.25 mile jog without walking.

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as XLSX, PDF, TXT or read online from Scribd

    Couch To 5k Beginners Program: Week 1

    Uploaded by

    Summer
    120 views4 pages
    The document outlines a 4 week Couch to 5k beginner running program. Week 1 involves alternating walking and jogging laps around a track to build up to a 1 mile distance. Week 2 increases the jogging distances with intermittent walking breaks. Week 3 incorporates longer jogs with and without walking breaks, building up to 2 miles. Week 4 further increases the jogging distances and duration with walking breaks, culminating in a 2.25 mile jog without walking.

    Original Title

    Training Program

    Copyright

    © Attribution Non-Commercial (BY-NC)

    Available Formats

    XLSX, PDF, TXT or read online from Scribd

    Did you find this document useful?

    Is this content inappropriate?

    The document outlines a 4 week Couch to 5k beginner running program. Week 1 involves alternating walking and jogging laps around a track to build up to a 1 mile distance. Week 2 increases the jogging distances with intermittent walking breaks. Week 3 incorporates longer jogs with and without walking breaks, building up to 2 miles. Week 4 further increases the jogging distances and duration with walking breaks, culminating in a 2.25 mile jog without walking.

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as XLSX, PDF, TXT or read online from Scribd
    Download as xlsx, pdf, or txt
    120 views4 pages

    Couch To 5k Beginners Program: Week 1

    Uploaded by

    Summer
    The document outlines a 4 week Couch to 5k beginner running program. Week 1 involves alternating walking and jogging laps around a track to build up to a 1 mile distance. Week 2 increases the jogging distances with intermittent walking breaks. Week 3 incorporates longer jogs with and without walking breaks, building up to 2 miles. Week 4 further increases the jogging distances and duration with walking breaks, culminating in a 2.25 mile jog without walking.

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as XLSX, PDF, TXT or read online from Scribd
    Download as xlsx, pdf, or txt
    of 4

    Couch to 5k Beginners Program

    Week 1: 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.
    Week 2: 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: 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
    Wed: jog; total 2 miles. Go home.
    5 minute warm up then: 2 mile jog (8 laps) NO WALKING!!! Catch your breath and
    Fri: go home. Good job.
    5 minute warm up then: 2 mile jog (8 laps) NO WALKING!!! Catch your breath and
    Sat: go home. Good job.
    Week 4:
    Warm up, then: 1/2 mile jog, 1/4 mile walk, 3/4 mile jog, 1/4 mile walk, 1/2
    Mon: 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.
    Wed: Go home.
    Fri: Warm up, then: 2 1/4 mile jog (9 laps) NO WALKING! Day 4: Repeat Day 2
    Sat: Warm up, then: 2 1/4 mile jog (9 laps) NO WALKING! Day 4: Repeat Day 2
    Move on to the 10k Training!
    Sunday Mon Tues Wed Thurs

    Stretch & 30 min 40 min


    1 Rest 2.5 m run strength cross cross

    Stretch & 30 min 40 min


    2 Rest 2.5 m run strength cross cross

    Stretch & 35 min 50 min


    3 Rest 2.5 m run strength cross cross

    Stretch & 35 min 50 min


    4 Rest 3 m run strength cross cross

    Stretch & 40 min 60 min


    5 Rest 3 m run strength cross cross

    Stretch & 40 min 60 min


    6 Rest 3 m run strength cross cross

    Stretch & 45 min 60 min


    7 Rest 3 m run strength cross cross

    Stretch & 30 min


    8 Rest 3 m run strength cross Rest
    Saturda
    Friday 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

    10-K
    Rest Race
    Sun Fri Tues Wed Thur Mon Sat
    Rest or Rest or 45-60 min
    1 Rest 1.5 m run run/walk run/walk 2.25 m run 2.25 m run walk

    Rest or Rest or 50-60 min


    2 Rest 2 m run run/walk run/walk 2.5 m run 2.5 m run walk

    Rest or Rest or 55-60 min


    3 Rest 2 m run run/walk run/walk 2.75 m run 2.75 m run walk

    Rest or Rest or 60 min


    4 Rest 2 m run run/walk run/walk 3 m run 3 m run walk

    2 m run or 2 m run or
    5 Rest 3 m run + cross cross 30 min 3 m run 4 m run

    2 m run or 2 m run or
    6 Rest 3 m run + cross cross 30 min 3 m run 4 m run

    2 m run or 2 m run or
    7 Rest 3.5 m run + cross cross 40 min 3.5 m run 5 m run

    2 m run or 2 m run or
    8 Rest 3.5 m run + cross cross 40 min 3.5 m run 5 m run

    2 m run or 2 m run or
    9 Rest 4 m run + cross cross 40 min 4 m run 6 m run

    Rest or 2 m run or 2 m run or


    10 easy run 4 m run + cross cross Rest 4 m run 5-K Race

    3 m run or 3 m run or
    11 Rest 4.5 m run + cross cross 50 min 4.5 m run 7 m run

    3 m run or 3 m run or
    12 Rest 4.5 m run + cross cross 50 min 4.5 m run 8 m run

    Rest or 3 m run or 3 m run or


    13 easy run 5 m run + cross cross Rest 5 m run 10-K Race

    3 m run or 3 m run or 60 min


    14 Rest 5 m run + cross cross cross 5 m run 9 m run

    3 m run or 3 m run or 60 min


    15 Rest 5 m run + cross cross cross 5 m run 10 m run

    3 m run or 3 m run or Half


    16 Rest 2 m run cross cross Rest 4 m run Marathon

    You might also like