Couch to 5k running plan week workout 1 workout 2 workout 3 1 brisk five minute warmup walk then do eight 8 repetition of the following. About the 5k plan.
Couch To 5k Free Printable 10 Week Program Couch To 5k Proper
My couch to 10k training plan incorporates a mix of low intensity runningor jogging walking and resting.
10 week couch to 5k plan printable. 60 seconds of jogging 90 seconds of walking brisk five minute warmup walk then do eight 8 repetition of the following. The couch to 10k below is a 3 day a week training program and like the couch to 5k program i have designed it so that the third run of each week is the longest and the second run is usually the shortest. You can however repeat any one of the weeks until you feel physically ready to move on to the next week.
Check off toeing the line of a 5k from your resolution list with this beginner planit will transform you from a walker to a runner in 12 weeks and motivate you to continue running the entire year. Try to separate your runwalks with a rest or cross training day in between. During the three months of training youll gradually build your running time form 5 to 10 in the first week to 40 to 50 minutes in the last week.
Training tips this plan calls for 3 days of runningwalking 2 days of cross training and 2 days of strength training. Rest days are critical. By josh clark too many people have been turned off of running simply by trying to start off too fast.
60 second of jogging 90 second of walking. Structure is important for motivation so try to allocate specific days of the week for your runs and stick to them. This plan includes four runwalk days per week building to a solid 30 minute run.
The couch to 5k running plan our beginners running schedule has helped thousands of new runners get off the couch and onto the roads running 3 miles in just two months. Week 1 week 2 week 3 week 4 week 5 week 6 week 7 week 8 week 9 day 1 5 min brisk walk to warm. The 10 week walk 5k program includes three walk sessions per week beginning with 25 30 minutes and building to 50 minutes.
I have also included 2 easy weeks you might want to set your long run for the weekend while doing the first two workouts during the week. A 10 week plan to run 5k for beginning runners by david camire running can help shave off those stubborn last five pounds or take your fitness level up a notch or two. Run 10 min walk 3 min run 10 min walk 5 min to cool down walk 5 min to cool down day 3 repeat day one.
The pace of the 9 week running plan has been tried and tested by thousands of new runners. You can move the days around as needed to fit your own schedule. You can also put your strength training on the same day as your runwalk or cross training.
The 5k walk training plan is a perfect plan for those who want to train to walk a 5k event start a regular walking exercise program with a target goal of the 5k for motivation or even weight management. Repeat day one run 20 min run 25 min walk 5 min to cool down walk 5 min to cool down couch to 5k plan.
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