Training Tips

What You Need to Know About Hydration & Nutrition

 

 

Going From Couch to 5K

 

Week 1

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.
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.
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: 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: 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: 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: 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.
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: 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.
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: 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.
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: 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.
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: 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.
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: 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.
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: 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.
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.