Training Tips
What You Need to Know About Hydration & Nutrition
- Hydration Tips for Runners
- What You Need to Know About Runner Hydration
- Diet & Nutrition for Runners
Going From Couch to 5K
Week 1
| Day 1: |
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5 minute warm up walk at brisk pace. Jog 1 minute and then walk 2 minutes. Repeat this 6 times. Stretch after finishing the workout. |
| Day 2: | 5 minute warm up walk at brisk pace. Jog 1 minute and then walk 2 minutes. Repeat this 6 times. Stretch after finishing the workout. |
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| Day 3: | 5 minute warm up walk at brisk pace. Jog 1 minute and then walk 2 minutes. Repeat this 6 times. Stretch after finishing the workout. |
Week 2
| Day 1: |
|
5 minute warm up walk at brisk pace. Jog 1 minute and then walk 2 minutes. Repeat this 6 times. Stretch after finishing the workout. |
| Day 2: | 5 minute warm up walk at brisk pace. Jog 1 minute and then walk 2 minutes. Repeat this 6 times. Stretch after finishing the workout. |
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| Day 3: | 5 minute warm up walk at brisk pace. Jog 1 minute and then walk 2 minutes. Repeat this 6 times. Stretch after finishing the workout. |
Week 3
| Day 1: |
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5 minute warm up walk at brisk pace. Jog 1 minute and then walk 2 minutes. Repeat this 8 times. Stretch after finishing the workout. |
| Day 2: | 5 minute warm up walk at brisk pace. Jog 1 minute and then walk 2 minutes. Repeat this 8 times. Stretch after finishing the workout. |
|
| Day 3: | 5 minute warm up walk at brisk pace. Jog 1 minute and then walk 2 minutes. Repeat this 8 times. Stretch after finishing the workout. |
Week 4
| Day 1: |
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5 minute warm up walk at brisk pace. Jog 2 minutes and then walk 1 minute. Repeat this 9 times. Stretch after finishing the workout. |
| Day 2: | 5 minute warm up walk at brisk pace. Jog 2 minutes and then walk 1 minute. Repeat this 9 times. Stretch after finishing the workout. |
|
| Day 3: | 5 minute warm up walk at brisk pace. Jog 2 minutes and then walk 1 minute. Repeat this 9 times. Stretch after finishing the workout. |
Week 5
| Day 1: |
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5 minute warm up walk at brisk pace. Jog 3 minutes and then walk 1 minute. Repeat this 8 times. Stretch after finishing the workout. |
| Day 2: | 5 minute warm up walk at brisk pace. Jog 3 minutes and then walk 1 minute. Repeat this 8 times. Stretch after finishing the workout. |
|
| Day 3: | 5 minute warm up walk at brisk pace. Jog 3 minutes and then walk 1 minute. Repeat this 8 times. Stretch after finishing the workout. |
Week 6
| Day 1: |
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5 minute warm up walk at brisk pace. Jog 4 minutes and then walk 2 minutes. Repeat this 4 times. Stretch after finishing the workout. |
| Day 2: | 5 minute warm up walk at brisk pace. Jog 4 minutes and then walk 2 minutes. Repeat this 4 times. Stretch after finishing the workout. |
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| Day 3: | 5 minute warm up walk at brisk pace. Jog 4 minutes and then walk 2 minutes. Repeat this 4 times. Stretch after finishing the workout. |
Week 7
| Day 1: |
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5 minute warm up walk at brisk pace. Jog 5 minutes and then walk 2 minutes. Repeat this 4 times. Stretch after finishing the workout. |
| Day 2: | 5 minute warm up walk at brisk pace. Jog 5 minutes and then walk 2 minutes. Repeat this 4 times. Stretch after finishing the workout. |
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| Day 3: | 5 minute warm up walk at brisk pace. Jog 5 minutes and then walk 2 minutes. Repeat this 4 times. Stretch after finishing the workout. |
Week 8
| Day 1: |
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5 minute warm up walk at brisk pace. Jog 6 minutes and then walk 2 minutes. Repeat this 3 times. Stretch after finishing the workout. |
| Day 2: | 5 minute warm up walk at brisk pace. Jog 6 minutes and then walk 2 minutes. Repeat this 3 times. Stretch after finishing the workout. |
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| Day 3: | 5 minute warm up walk at brisk pace. Jog 8 minutes and then walk 4 minutes. Jog for 12 minutes and then walk 12 minutes. Stretch after finishing the workout. |
Week 9
| Day 1: |
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5 minute warm up walk at brisk pace. Jog 15 minutes and then walk 5 minutes. Repeat once. Stretch after finishing the workout. |
| Day 2: | 5 minute warm up walk at brisk pace. Jog 15 minutes and then walk 5 minutes. Repeat once. Stretch after finishing the workout. |
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| Day 3: | 5 minute warm up walk at brisk pace. Jog 25 minutes and then walk 5 minutes. Repeat once. Stretch after finishing the workout. |
Week 10
| Day 1: |
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5 minute warm up walk at brisk pace. Jog 15 minutes and then walk 5 minutes. Repeat once. Stretch after finishing the workout. |
| Day 2: | 5 minute warm up walk at brisk pace. Jog 15 minutes and then walk 5 minutes. Repeat once. Stretch after finishing the workout. |
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| Day 3: | 5 minute warm up walk at brisk pace. Jog 30 minutes and then walk 5 minutes. Stretch after finishing the workout. |
Week 11
| Day 1: |
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5 minute warm up walk at brisk pace. Jog 20 minutes and then walk 5 minutes. Repeat once. Stretch after finishing the workout. |
| Day 2: | 5 minute warm up walk at brisk pace. Jog 20 minutes and then walk 5 minutes. Repeat once. Stretch after finishing the workout. |
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| Day 3: | 5 minute warm up walk at brisk pace. Jog 30 minutes and then walk 5 minutes. Stretch after finishing the workout. |
Week 12
| Day 1: |
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5 minute warm up walk at brisk pace. Jog 30 minutes and then walk 5 minutes. Stretch after finishing the workout. |
| Day 2: | 5 minute warm up walk at brisk pace. Jog 30 minutes and then walk 5 minutes. Stretch after finishing the workout. |
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| Day 3: | FINAL WORKOUT!! AWESOME JOB!! 5 minute warm up walk at brisk pace. Jog 30 minutes and then walk 5 minutes. Stretch after finishing the workout. |
