“Couch to 5K”

Hi guys!

So for the past 10 weeks I have been coaching a program called “My 1st 5k.”

When I was offered a new job at the end of February, the company informed me part of the job would be coaching a group of new runners who want to run a 5k.

So as April approached we had some meetings about what we wanted out of the program and we started sign-ups.

By the time the group started we had 20 people, and those people were recruiting their family and friends as well!

I did not design the workout, I am the head runner of the group and the motivator for the women and men running.

This is our final week of the program and it has been a great success! I am so proud of each runner who stuck with it, I am stoked about the race on Saturday and I am flabbergasted by the weight-loss results!

If you have ever heard of the application, “Couch to 5K”, this training plan is very similar. As the weeks move on you increase your time running and decrease your time walking and in 10 weeks you will be able to run the 5k! I thought it would be fun to share these workouts with you guys over the past 10 weeks to show you what we did, and for those of you who are wanting to start running but have no idea where to start!

If you live in the Dayton, Ohio area and looking for a program to start running, email me and I can send you more information about our next program!

Week 1

Sunday: OFF

Monday: 5:00 warm-up walk; (:30 jog, 2:30 walk) x4

Tuesday: OFF

Wednesday: 5:00 warm-up walk; (:30 jog, 2:00 walk, 1:00 jog, 1:30 walk) x 3

Thursday: 30-35 minutes of cross training

Friday: OFF

 

Week 2

Sunday: OFF

Monday: 5:00 warm-up walk; (:30 jog, 1:30 walk, 1:00 jog, 1:00 walk) x3

Tuesday: OFF

Wednesday: 5:00 warm-up walk; (1:00 jog, 2:00 walk, 1:30 jog, 1:30 walk) x3

Thursday: 30-35 minutes of cross training

Friday: OFF

 

Week 3

Sunday: OFF

Monday: 5:00 warm-up walk; (1:00 jog, 1:30 walk, 2:00 jog, 1:00 walk) x 5

Tuesday: OFF

Wednesday: 5:00 warm-up walk; (2:00 jog, 2:00 walk, 1:30 jog, 1:30 walk) x 4

Thursday: 30-35 minutes of cross training

Friday: OFF

 

Week 4

Sunday: OFF

Monday: 5:00 warm-up walk; 5 x (1:30 jog, 1:30 walk then 1:00 jog, 1:00 walk)

Tuesday: OFF

Wednesday: 5:00 warm-up walk; 3 x (2:00 jog, 2:00 walk, 1:30 jog, 1:30 walk, 1:00 jog, 1:00 walk)

Thursday: 30-35 minutes of cross training

Friday: OFF

 

Week 5

Monday: 5:00 warm-up walk, (2:00 jog, 2:00 walk then 2:00 jog, 1:30 walk) x 4

Tuesday: off

Wednesday: 5:00 warm-up walk, (3:00 jog, 2:00 walk then 2:00 jog, 1:00 walk then 1:00 jog, 30s walk) x 3

Thursday: 30-35 minutes of XT

Friday: off

Saturday: 5:00 warm-up walk, (4:00 jog, 3:00 walk then 1:00 jog, 30s walk) x 4

 

Week 6

Monday: 5:00 warm-up walk; (3:00 jog/2:00 walk) x 5

Tuesday: OFF

Wednesday: 5:00 warm-up walk; (3:00 jog/1:30 walk then 2:00 jog/1:00 walk) x 4

Thursday: 30-40 minutes of cross training

Friday: OFF

Saturday: 5:00 warm-up walk; (5:00 jog/3:00 walk) x 4

 

Week 7

Monday: 5:00 warm-up walk; (3:30 jog/1:30 walk) x 6

Tuesday: OFF

Wednesday: 5:00 warm-up walk: (4:00 jog/2:00 walk) x 5

Thursday: 30-40 minutes of cross training

Friday: OFF

Saturday: 5:00 warm-up walk; (6:00 jog/2:30 walk) x 4

 

Week 8

Monday: 5:00 warm-up walk; (4:00 jog/2:00 walk) x 5

Tuesday: OFF

Wednesday: 5:00 warm-up walk; (4:00 jog/1:00 walk) x 6

Thursday: 35 minutes of cross training

Friday: OFF

Saturday: 5:00 warm-up walk; (5:30 jog/1:30 walk) x 5

Sunday: OFF

Week 9

Sunday: OFF

Monday: 5:00 warm-up walk; (4:30 jog, 1:00 walk, 2:30 jog, :30 walk) x4

Tuesday: OFF

Wednesday: 5:00 warm-up walk; (4:00 jog, 1:30 walk) x 6

Thursday: 35 minutes of cross training

Friday: OFF

Saturday: 500 warm-up walk (6 jog/1:30 walk)x 6

Week 10

Monday: 5:00 warm-up walk; (4:00 jog/1:00 walk, 1:30 jog/:30 walk) x 5

Tuesday: Rest

Wednesday: 5:00 warm-up walk; (2:00 jog/:30 walk) x 10

Thursday: Rest or 15-20 minutes of cross training

Friday: Rest

Saturday: RACE DAY!

I really hope this is something that you guys can use!!

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