Couch to 5K STRONG<\/p>\n\n\n\n
You are wanting to do a 5K but can\u2019t 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.<\/p>\n\n\n\n
I firmly believe that ANY person can do a 5K (3.1 miles) at any time.<\/strong><\/p><\/blockquote>\n\n\n\n
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.<\/p>\n\n\n\n
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.<\/p>\n\n\n\n
Here is a fact, if you allow your breathing to get ahead of you while in forward motion, you can never get it back. <\/strong> You will be standing with your hands on your knees, bent over, huffing and puffing, gasping for air, and hating the concept of running.<\/p>\n\n\n\n
It is simple. Follow the program. Don\u2019t skip a day. Get a group to hold you accountable if it is helpful.<\/p>\n\n\n\n
Here is your COUCH TO 5K plan\u2026<\/strong><\/p>\n\n\n\n
WEEK 1: All 3 days<\/strong><\/p>\n\n\n\n
Warm up \u2013 5-minute brisk walk<\/p>\n\n\n\n
60 second jog<\/p>\n\n\n\n
90 second walk<\/p>\n\n\n\n
For a total of 20 minutes<\/p>\n\n\n\n
WEEK 2: All 3 days<\/strong><\/p>\n\n\n\n
Warm up \u2013 5-minute brisk walk<\/p>\n\n\n\n
90 second jog<\/p>\n\n\n\n
2-minute walk<\/p>\n\n\n\n
For a total of 20 minutes<\/p>\n\n\n\n
WEEK 3:<\/strong><\/p>\n\n\n\n
Warm up: 5-minute walk \/ jog<\/p>\n\n\n\n
Day 1<\/p>\n\n\n\n
Jog 90 seconds \/ walk 90 seconds<\/p>\n\n\n\n
Jog 90 seconds \/ walk 90 seconds<\/p>\n\n\n\n
Jog 3 minutes \/ walk 3 minutes<\/p>\n\n\n\n
Jog 3 minutes \/ Walk 3 minutes<\/p>\n\n\n\n
Day 2<\/p>\n\n\n\n
Jog 90 seconds \/ walk 90 seconds<\/p>\n\n\n\n
Jog 3 minutes \/ walk 3 minutes<\/p>\n\n\n\n
Jog 90 seconds \/ walk 90 seconds<\/p>\n\n\n\n
Jog 3 minutes \/ walk 3 minutes<\/p>\n\n\n\n
Day 3<\/p>\n\n\n\n
Jog 90 seconds \/ walk 90 seconds<\/p>\n\n\n\n
Jog 3 minutes \/ walk 3 minutes<\/p>\n\n\n\n
Jog 90 seconds \/ walk 90 seconds<\/p>\n\n\n\n
Jog 3 minutes \/ walk 3 minutes<\/p>\n\n\n\n
Jog 90 seconds \/ walk 90 seconds<\/p>\n\n\n\n
WEEK 4:<\/strong><\/p>\n\n\n\n
5-minute warm up<\/p>\n\n\n\n
Day 1<\/p>\n\n\n\n
Jog 3 minutes \/ walk 90 seconds<\/p>\n\n\n\n
Jog 5 minutes \/ walk 2.5 minutes<\/p>\n\n\n\n
Jog 3 minutes \/ walk 90 seconds<\/p>\n\n\n\n
Jog 5 minutes<\/p>\n\n\n\n
Day 2<\/p>\n\n\n\n
Jog 3 minutes \/ walk 90 seconds<\/p>\n\n\n\n
Jog 5 minutes \/ walk 2.5 minutes<\/p>\n\n\n\n
Jog 3 minutes \/ walk 90 seconds<\/p>\n\n\n\n
Jog 5 minutes<\/p>\n\n\n\n
Day 3<\/p>\n\n\n\n
Jog 3 minutes \/ walk 90 seconds<\/p>\n\n\n\n
Jog 5 minutes \/ walk 2.5 minutes<\/p>\n\n\n\n
Jog 5 minutes \/ walk 2.5<\/p>\n\n\n\n
Jog 3 minutes \/ walk 90 seconds<\/p>\n\n\n\n
Jog 5 minutes<\/p>\n\n\n\n
Week 5:<\/strong><\/p>\n\n\n\n
5-minute warm up<\/p>\n\n\n\n
Day 1<\/p>\n\n\n\n
Jog 5 minutes \/ walk 3 minutes<\/p>\n\n\n\n
Jog 8 minutes \/ walk 3 minutes<\/p>\n\n\n\n
Jog 5 minutes<\/p>\n\n\n\n
Day 2<\/p>\n\n\n\n
Jog 10 minutes<\/p>\n\n\n\n
Walk 3 minutes<\/p>\n\n\n\n
Jog 10 minutes<\/p>\n\n\n\n
Day 3<\/p>\n\n\n\n
Jog 10 minutes<\/p>\n\n\n\n
Walk 3<\/p>\n\n\n\n
Jog 5 minutes<\/p>\n\n\n\n
Walk 3<\/p>\n\n\n\n
Jog 10 minutes<\/p>\n\n\n\n
WEEK 6:<\/strong><\/p>\n\n\n\n
5-minute warm up<\/p>\n\n\n\n
Day 1<\/p>\n\n\n\n
Jog 12 minutes<\/p>\n\n\n\n
Walk 2 minutes<\/p>\n\n\n\n
Jog 12 minutes<\/p>\n\n\n\n
Day 2<\/p>\n\n\n\n
Jog 15 minutes<\/p>\n\n\n\n
Walk 2 minutes<\/p>\n\n\n\n
Jog 15 minutes<\/p>\n\n\n\n
Day 3<\/p>\n\n\n\n
Jog 25 minutes<\/p>\n\n\n\n
Choose your 5K and STAY 3.1 STRONG<\/p>\n\n\n\n
Happy Running\u2026. Mitzi<\/p>\n","protected":false},"excerpt":{"rendered":"
Couch to 5K STRONG You are wanting to do a 5K but can\u2019t 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… Continue reading Couch to 5k<\/span><\/a><\/p>\n","protected":false},"author":1,"featured_media":549,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[2],"tags":[],"class_list":["post-488","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-workouts","entry"],"_links":{"self":[{"href":"https:\/\/www.strongwithmitzi.net\/blog\/wp-json\/wp\/v2\/posts\/488","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.strongwithmitzi.net\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.strongwithmitzi.net\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.strongwithmitzi.net\/blog\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.strongwithmitzi.net\/blog\/wp-json\/wp\/v2\/comments?post=488"}],"version-history":[{"count":1,"href":"https:\/\/www.strongwithmitzi.net\/blog\/wp-json\/wp\/v2\/posts\/488\/revisions"}],"predecessor-version":[{"id":489,"href":"https:\/\/www.strongwithmitzi.net\/blog\/wp-json\/wp\/v2\/posts\/488\/revisions\/489"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.strongwithmitzi.net\/blog\/wp-json\/wp\/v2\/media\/549"}],"wp:attachment":[{"href":"https:\/\/www.strongwithmitzi.net\/blog\/wp-json\/wp\/v2\/media?parent=488"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.strongwithmitzi.net\/blog\/wp-json\/wp\/v2\/categories?post=488"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.strongwithmitzi.net\/blog\/wp-json\/wp\/v2\/tags?post=488"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}