Go From Couch To 5K In 8 Week With This Proven Training Program
Before you jump into my couch to 5k training program, here are a few tips to make your grand entry into the wonderful world of running even better. Train without worry If you have been on the beer and burger trail for a while you may want to visit your GP for a quick check up just to make sure everything's in order. Here are a couple of safety tips when running: - Run on well lit roads
- Always face the oncoming traffic
- In the dark wear bright reflective gear
- Avoid deserted areas
- Tell someone the route your taking and when you will be back
Keep a log book of your training, this will keep you motivated as you will see how you improve as you go along. For more advice and tips check out these sections of my site:
how to buy running shoes
how to fit running shoes
health and nutrition
preventing injuries
All set, ready to go? Week 1- Monday: 20min walking
- Tuesday: 10min walking
- Wednesday: rest
- Thursday: 15min walking
- Friday: 10min walking
- Saturday: 25min walking
- Sunday: rest
Week 2- Monday: 20min walking/jogging
- Tuesday: 15min walking
- Wednesday: rest
- Thursday: 20min walking
- Friday: 15min walking
- Saturday: 30min walking/jogging
- Sunday: rest
Week 3- Monday: 25min walking/jogging
- Tuesday: 20min brisk walking
- Wednesday: 10min walking
- Thursday: 15min walking/jogging
- Friday: 20min walking
- Saturday: 1/2 miles easy running
- Sunday: rest
Week 4- Monday: 2 miles easy running
- Tuesday: 25min brisk walking
- Wednesday: 15min walking
- Thursday: 20min jogging
- Friday: rest
- Saturday: 2 miles easy running
- Sunday: rest
Week 5- Monday: 2 miles easy running
- Tuesday: 30min brisk walking
- Wednesday: 40min walking
- Thursday: 2.5 miles easy running
- Friday: 35min walking
- Saturday: 2 miles easy running
- Sunday: rest
Week 6- Monday: 2 miles easy running
- Tuesday: 40min brisk walking
- Wednesday: 20min walking
- Thursday: rest
- Friday: 30min walking
- Saturday: 2 miles easy running
- Sunday: rest
Week 7- Monday: 2 miles easy running
- Tuesday: 45min brisk walking
- Wednesday: 2.5 miles easy running
- Thursday: rest
- Friday: 20min walking
- Saturday: 3 miles easy running
- Sunday: rest
Week 8- Monday: 2.5 miles easy running
- Tuesday: 60min brisk walking
- Wednesday: 2.5 miles easy running
- Thursday: 20min easy walking
- Friday: 25min brisk walking
- Saturday: 5K RACE
- Sunday: rest
You can also download this couch to 5k training program in pdf format, just click here couch to 5k
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