Couch to 5k

Couch to 5K STRONG

You are wanting to do a 5K but can’t get motivated. A few years ago, I led several Couch to 5K program. Success was the word. Everyone completed at the end of 6 weeks. I should probably get a new group started now that I am talking about it.

I firmly believe that ANY person can do a 5K (3.1 miles) at any time.

There is no doubt in my mind that you, at ANY fitness level, cannot get off of your couch and complete this task. If you want to run it, it is going to take some work.

Misconception about running. People tend to think of running as a full out sprint. Running is locomotion allowing you to move more rapidly than walking.

Here is a fact, if you allow your breathing to get ahead of you while in forward motion, you can never get it back. You will be standing with your hands on your knees, bent over, huffing and puffing, gasping for air, and hating the concept of running.

It is simple. Follow the program. Don’t skip a day. Get a group to hold you accountable if it is helpful.

Here is your COUCH TO 5K plan…

WEEK 1: All 3 days

Warm up – 5-minute brisk walk

60 second jog

90 second walk

For a total of 20 minutes

WEEK 2: All 3 days

Warm up – 5-minute brisk walk

90 second jog

2-minute walk

For a total of 20 minutes

WEEK 3:

Warm up: 5-minute walk / jog

Day 1

Jog 90 seconds / walk 90 seconds

Jog 3 minutes / walk 3 minutes

Jog 3 minutes / Walk 3 minutes

Day 2

Jog 90 seconds / walk 90 seconds

Jog 3 minutes / walk 3 minutes

Jog 90 seconds / walk 90 seconds

Jog 3 minutes / walk 3 minutes

Day 3

Jog 90 seconds / walk 90 seconds

Jog 3 minutes / walk 3 minutes

Jog 90 seconds / walk 90 seconds

Jog 3 minutes / walk 3 minutes

Jog 90 seconds / walk 90 seconds

WEEK 4:

5-minute warm up

Day 1