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    Couch To 5K Training Schedule: Weeks 1-5

    Uploaded by

    tadiganesh
    This 9-week training plan is designed to help users build up to running 3 miles. Each week provides a schedule for 3 running sessions with durations and distances to aim for. The plan starts with alternating walking and light jogging and gradually increases jogging time and decreases walking over the weeks. Stretching before and after each session is recommended along with a 5-minute warm-up walk or jog at the start of each session.

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    Couch To 5K Training Schedule: Weeks 1-5

    Uploaded by

    tadiganesh
    105 views2 pages
    This 9-week training plan is designed to help users build up to running 3 miles. Each week provides a schedule for 3 running sessions with durations and distances to aim for. The plan starts with alternating walking and light jogging and gradually increases jogging time and decreases walking over the weeks. Stretching before and after each session is recommended along with a 5-minute warm-up walk or jog at the start of each session.

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    Couch to 5K

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    This 9-week training plan is designed to help users build up to running 3 miles. Each week provides a schedule for 3 running sessions with durations and distances to aim for. The plan starts with alternating walking and light jogging and gradually increases jogging time and decreases walking over the weeks. Stretching before and after each session is recommended along with a 5-minute warm-up walk or jog at the start of each session.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    105 views2 pages

    Couch To 5K Training Schedule: Weeks 1-5

    Uploaded by

    tadiganesh
    This 9-week training plan is designed to help users build up to running 3 miles. Each week provides a schedule for 3 running sessions with durations and distances to aim for. The plan starts with alternating walking and light jogging and gradually increases jogging time and decreases walking over the weeks. Stretching before and after each session is recommended along with a 5-minute warm-up walk or jog at the start of each session.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    of 2

    Couch to 5K Training Schedule

    Weeks 1-5
    This program is designed to get you running 3 miles in about 9 weeks. Each session should take about 30 minutes, 3 days per week. Be sure to
    stretch before and after, and start each session with a 5 minute warm-up walk or jog. The training plan for each week is indicated on the calendar –
    you do not have to run on the exact dates indicated, do what works best for your schedule. Use this calendar to keep you on track and help you
    plan for success.

    Sunday Monday Tuesday Wednesday Thursday Friday Saturday


    1 minute jogging 1 minute jogging 1 minute jogging
    Week 1 1 ½ minutes walking 1 ½ minutes walking 1 ½ minutes walking
    X 8 or total of 20 min. X 8 or total of 20 min. X 8 or total of 20 min.

    1 ½ minutes jogging 1 ½ minutes jogging 1 ½ minutes jogging


    Week 2 2 minutes walking X 6 or 2 minutes walking X 6 or 2 minutes walking X 6 or
    total of 20 min. total of 20 min. total of 20 min.

    1 ½ minutes jogging 1 ½ minutes jogging 1 ½ minutes jogging


    1 ½ minutes walking 1 ½ minutes walking 1 ½ minutes walking
    Week 3
    3 minutes jogging 3 minutes jogging 3 minutes jogging
    3 minutes walking X 2 3 minutes walking X 2 3 minutes walking X 2

    3 minutes jogging 3 minutes jogging 3 minutes jogging


    1 ½ minutes walking 1 ½ minutes walking 1 ½ minutes walking
    Week 4 5 minutes jogging 5 minutes jogging 5 minutes jogging
    2 ½ minutes walking 2 ½ minutes walking 2 ½ minutes walking
    3 minutes jogging 3 minutes jogging 3 minutes jogging
    1 ½ minutes walking 1 ½ minutes walking 1 ½ minutes walking
    5 minutes jogging
    5 minutes jogging 8 minutes jogging Jog 2 miles, or 20 min with
    Week 5 3 minutes walking X 3 5 minutes walking no walking
    8 minutes jogging

    HAP Couch to 5K Training Plan – adapted from www.coolrunning.com


    Couch to 5K Training Schedule
    Weeks 6-9

    Sunday Monday Tuesday Wednesday Thursday Friday Saturday


    5 minutes jogging
    3 minutes walking Jog 1 mile, or 10 min. Jog 2.25 miles, or 22 min,
    Week 6 8 minutes jogging Walk .25 mile, or 3 min with no walking
    Jog 1 mile, or 10 min.
    3 minutes walking
    5 minutes jogging

    Jog 2.5 miles, or 25 min., Jog 2.5 miles, or 25 min., Jog 2.5 miles, or 25 min.,
    Week 7 with no walking with no walking with no walking

    Week 8 Jog 2.75 miles Jog 2.75 miles Jog 2.75 miles

    Jog 3 Miles Jog 3 Miles Jog 3 Miles


    Week 9

    Continue to train
    with 3 mile jogs, 3
    RACE WEEK days per week until
    race day!

    HAP Couch to 5K Training Plan – adapted from www.coolrunning.com

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