Many of you have said “I can’t run that far” well to be honest when I started neither could I! So here is my secret. Couch to 5K, that’s right a FREE app on Itunes, but Android has similar programs available. Here is a breakdown of the workout below. A few key things:
- If you don’t finish a week then start where you left off or go back a week.
- Don’t jump ahead, this is a program designed to ease you into the cardio/heart/breathing level of fitness you need. Don’t push it to hard or you’ll risk getting injured.
- You can do this at the gym, on the street, or with the family. For the first few weeks put the kids on the bike and have them jog, ride harder with you. This is more fun with you have a buddy!
- This is one of many type of Couch to 5k program this one is from Felt Tip Inc., you can find other programs from www.Runnersworld.com, or just do a www.google.com search.
- Put a day of rest in between, and schedule these. I included the total time for the workout with a 5 minute warm up and cool down. MAKE TIME FOR YOU!
- Have fun with it!
| Week 1 | Day 1 | Day 2 | Day 3 |
| Time 38 Mins 5 min warm up 60 sec jog, 90 sec walk 5 min cool down |
Time 38 Mins 5 min warm up 60 sec jog, 90 sec walk 5 min cool down |
Time 38 Mins 5 min warm up 60 sec jog, 90 sec walk 5 min cool down |
|
| Week 2 | Day 1 | Day 2 | Day 3 |
| Time 38 Mins 5 min warm up 90 sec jog, 2 min walk 5 min cool down |
Time 38 Mins 5 min warm up 90 sec jog, 2 min walk 5 min cool down |
Time 38 Mins 5 min warm up 90 sec jog, 2 min walk 5 min cool down |
|
| Week 3 | Day 1 | Day 2 | Day 3 |
| Time 28 Mins 5 min warm up 90 sec jog, 90 sec walk jog 3 min, walk 3 min Repeat for 18 mins 5 min cool down |
Time 28 Mins 5 min warm up 90 sec jog, 90 sec walk jog 3 min, walk 3 min Repeat for 18 mins 5 min cool down |
Time 28 Mins 5 min warm up 90 sec jog, 90 sec walk jog 3 min, walk 3 min Repeat for 18 mins 5 min cool down |
|
| Week 4 | Day 1 | Day 2 | Day 3 |
| Time 33 Mins 5 min warm up walk 1:30, run 5:00, walk 2:30, run 3:00, walk 2:30, run 5:00 5 min cool down |
Time 33 Mins 5 min warm up walk 1:30, run 5:00, walk 2:30, run 3:00, walk 2:30, run 5:00 5 min cool down |
Time 33 Mins 5 min warm up walk 1:30, run 5:00, walk 2:30, run 3:00, walk 2:30, run 5:00 5 min cool down |
|
| Week 5 | Day 1 | Day 2 | Day 3 |
| Time 31 Mins 5 minute warm up alternate 5 minute jogs and 3 minute walks for 20 mins 5 min cool down |
Time 31 Mins 5 min Warm up jog for 8 minutes, walk for 5 minutes and jog for 8 minutes 5 min cool down |
Time 30 Mins 5 min Warm up jog for 20 mins with no walking! 5 min cool down |
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| Week 6 | Day 1 | Day 2 | Day 3 |
| Time 34 Mins 5 minute warm up Run 5:00, walk 3:00, run 8:00 walk 3:00, run 5:00 5 min cool down |
Time 33 Mins 5 minute warm up Jog for 10 minutes, walk for 3 minutes, and jog for 10 minutes 5 min cool down |
Time 33 Mins 5 minute warm up Jog for 25 minutes with no walking 5 min cool down |
|
| Week 7 | Day 1 | Day 2 | Day 3 |
| Time 33 Mins 5 minute warm up Jog for 25 minutes with no walking 5 min cool down |
Time 33 Mins 5 minute warm up Jog for 25 minutes with no walking 5 min cool down |
Time 33 Mins 5 minute warm up Jog for 25 minutes with no walking 5 min cool down |
|
| Week 8 | Day 1 | Day 2 | Day 3 |
| Time 33 Mins 5 minute warm up Jog for 28 minutes with no walking 5 min cool down |
Time 33 Mins 5 minute warm up Jog for 28 minutes with no walking 5 min cool down |
Time 33 Mins 5 minute warm up Jog for 28 minutes with no walking 5 min cool down |
|
| Week 9 | Day 1 | Day 2 | Day 3 |
| Time 33 Mins 5 minute warm up Jog for 30 minutes with no walking 5 min cool down |
Time 33 Mins 5 minute warm up Jog for 30 minutes with no walking 5 min cool down |
Time 33 Mins 5 minute warm up Jog for 30 minutes with no walking 5 min cool down |
