Couch 5K Training Plan

5K Running Plan: 9 weeks

 

 

Rules to remember:

 

  • Be flexible:  this is not set in stone, handed down from on-high.  Sometimes you have to listen to your body, not just blindly follow a plan.
  • Go slow.  Running can be a great endeavor, but it can be stressful as well.
  • Consider a journal.  Nothing fancy required, a simple calendar page will help you track progress and any pains that arise, signaling a recovery is needed. 
  • Don’t skip ahead in the program, even if it feels too easy. 
  • If the program feels too difficult, stretch it out.  You can repeat weeks if needed before progressing.
  • Use appropriate equipment:  wicking clothing, proper running shoes, etc. “Dress the runner” at www.Runnersworld.com is a good resource to pick apparel based on the conditions!
  • Each session takes about 20-30 mins, 3x per week.  This program will get you fit.  Once you accomplish this, you may choose to progress to get faster! 
  • There are 2 ways to do this program: time or distance.  Pick the one that works best for you!  Overall, have fun!

 

Week 1

Same workout all 3 days, after a brisk 5 minute warm-up walk.

            Distance:  Alternating walking and jogging 100 yards at a time for 1 mile.  Walk briskly.

            Time:  Alternate 60 seconds jogging with 90 seconds walking, for 20 mins total.

 

Week 2

Same workout all 3 days, after 5 minute warm-up walk

            Distance:  Jog and walk alternatingly for 200 yards each for 1.25 miles

 

            Time:  Jog 90 seconds, walk for 2 minutes for 20 mins total.

 

Week 3

Same workout all 3 days after 5 min warmup walk.

            Distance:  Jog 200 yards, walk 200 yards.  Jog 400, walk 400.  Repeat this sequence for 1.5 miles

            Time:  Alternate 90 second jogs and walks, then 3 minute jogs and walks.  Repeat for 20 mins.

 

Week 4

Same workout all 3 days, 5 minute walking warmup.

 

            Distance:  Alternate jogging and walking, but walk ½ the distance that you have jogged.  Jog distances should be between ¼ and ½ mile.  Example:  ¼ mile jog, 1/8 mile walk.  Total distance: 2 miles

 

            Time:  Alternate jog and walking, but only walk ½ the time of the jogs.  Ex: 3 minutes jogging, 1.5 minutes walking briskly.  Jogs should be 3-5 mins in length, total of 25 mins.

 

Week 5.

 3 different workouts. 5 minute walking warmup

            Day 1  Distance:  ½ mile jog, ¼ walk.  Repeat 3 times (for 2 miles total)

                        Time:  Jog 5 mins, walk 3 mins, Jog 5, Walk 3, Jog 5 (23 mins total)

 

            Day 2  Distance: ¾ mile jog, ½ mile walk, ¾ mile jog (2 miles total)

                        Time:  Jog 8 mins, walk 5, jog 8 (21 mins total)

 

            Day 3  Distance: 2 mile jog, no walking

                        Time: 20 min jog, no walking

 

Week 6

3 different workouts.  5 minute walking warmup

            Day 1  Distance:  ½ mile jog, ¼ walk.  ¾ jog, ¼ walk, ½ mile jog.  (2.25 total)

                        Time:  Jog 5 mins, walk 3 mins, Jog 8, Walk 3, Jog 5 (24 mins total)

 

            Day 2  Distance: 1 mile jog, ½ mile walk, 1 mile jog (2.5 miles total)

                        Time:  Jog 10 mins, walk 3, jog 10 (23 mins total)

 

            Day 3  Distance: 2.5 mile jog, no walking

                        Time: 25 min jog, no walking

 

Week 7

Same workout, 5 minute walk warmup.

            Distance: Jog 2.5 miles

            Time:  Jog 25 mins

 

Week 8

Same workout, 5 minute walk warmup.

            Distance: 2.75 mile jog

            Time:  28 minute jog

 

Week 9

Same workout, 5 minute walk warmup.

            Distance: 3 mile jog

            Time: 30 minute jog

 

Remember, listen to your body, and if you feel any nagging pains beyond simple muscle soreness, consider getting looked at!