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!!
Yay! That’s awesome for your group members! You must be a very motivating leader 🙂
I try to be! 🙂 I am really lame and will yell motivational quotes that I have seen. I.E “Just do it!” “Sweat is pain leaving the body!”
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