![]() Warm-up: 5 minutes of walking, mobility exercises and dynamic stretching exercisesĬooldown: 5 minutes of walking, static stretching exercises 5′ walking – 5 minutes of walking (cooling down).5 x (1′ running – 1′ walking) – run for 1 minute, then walk for 1 minute, and so on 5 times, this means that you will run for a total of 5 minutes and walk for 5 minutes.10′ walking – 10 minutes of walking (warming up).25′ – 25 minutes total duration of running/walking training.Pace: parts of the run are run by feel, at a completely easy paceĮxample: RUN/WALK 25′ = 10′ walking + 5 x (1′ running – 1′ walking) + 5′ walking Warm-up: 10 minutes of walking, mobility exercises and dynamic stretching exercisesĬool-down: 5 minutes of walking, static stretching exercises Goal: adapting your body to the stress of running, improve endurance The Couch to 5K training plan includes a combination of different training types: running and walking, easy run, and strength training. The structure of the Couch to 5K training plan WEEKġ0′ walking + 5 x (1′ running – 1′ walking) + 5′ walkingġ0′ walking + 3 x (2′ running – 2′ walking) + 5′ walkingġ0′ walking + 3′ running – 5′ walking – 3′ running + 5′ walkingġ0′ walking + 6 x (1′ running – 1′ walking) + 5′ walkingġ0′ walking + 3 x (2′ running – 1′ walking) + 5′ walkingġ0′ walking + 5′ running – 5′ walking – 5′ running + 5′ walkingġ0′ walking + 8 x (1′ running – 1′ walking) + 5′ walkingġ0′ walking + 3 x (3′ running – 2′ walking) + 5′ walkingġ0′ walking + 10′ running – 5′ walking – 5′ running + 5′ walkingġ0′ walking + 10 x (1′ running – 1′ walking) + 5′ walkingġ0′ walking + 3 x (4′ running – 2′ walking) + 5′ walkingġ0′ walking + 10′ running – 3′ walking – 5′ running + 5′ walkingġ0′ walking + 8 x (2′ running – 1′ walking) + 5′ walkingġ0′ walking + 3 x (5′ running – 2′ walking) + 3′ walking + 3 x 20” strides + 5′ walkingġ0′ walking + 6 x (3′ running – 1′ walking) + 5′ walkingġ0′ walking + 15′ running – 3′ walking – 5′ running – 3′ walking + 4 x 20” strides + 5′ walkingġ0′ walking + 10 x (2′ running – 1′ walking) + 5′ walkingġ0′ walking + 15′ running – 3′ walking – 10′ running – 3′ walking + 5 x 20” strides + 5′ walkingĥ′ walking + 15′ running + 3′ walking – 4 x 20” strides – 5′ walking Read more: Can you become a runner? (19 Tips for Beginner Runners)īelow is an 8-week Couch to 5K training plan. Especially if you are over 45 years old, overweight, or have a health problem. The only important thing is to make sure that you take at least one day off between two workouts.Ĭaution: If you have never been physically active, check with your doctor before you start running. Tip Adjust the training plan to your needs. However, do not let a lack of discipline and motivation stop you from sticking to your plan and achieving your goal. Therefore, adjust the training plan to your abilities. ![]() The eighth week is also lighter, more specifically it is the tapering phase, and the training volume is reduced so you can go into your first 5K run fresh.Įvery runner is an individual and each of us knows our bodies best. The fourth week is easier so that the body can adapt to the demands of running and recover for further training. The training plan includes 8 weeks of training, with 3 training sessions per week. To follow this training plan you will need a stopwatch, the will, and the determination to run your first 5K. In this article, you can download the Couch to 5K training plan in PDF format for free. This Couch to 5K training plan is designed for beginners who want to complete their first 5K run or start running again after a long break.
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