From Couch to 5K – Training Week 1

(Note: this schedule assumes that the individual is basically healthy without any compromised systems or other areas of known injury. If you have challenges that make it harder for you to train, please consult your doctor prior to starting a training program. )

 

Day 1

5 min warmup walk, 60 seconds jogging, 90 seconds walking
(repeat jogging and walking alternatively for 20 minutes of total workout for the day)

Day 2

Warmup, 90 seconds jogging, 2 minutes walking.
(repeat jogging and walking alternatively for 20 minutes of total workout for the day)

Day 3

Warmup, jog 200 yards or 90 seconds (repeat twice)
Walk 200 yards or do 90 sec walk. (repeat twice)
Jog 400 yards or do 3 min jog. (repeat twice)
Walk 400 yards or do 3 min walk. (repeat twice)

Day 4

Warmup.  Jog 1/4 mile or do 3 min jog.
Walk 1/8 mile or do 90 seconds walk.
Jog 1/2 mile or do 5 minutes jog.
Walk 1/4 mile or do 2.5 min walk.
Jog 1/4 mile or do 3 min jog.

Walk 1/8 mile or do 90 sec walk
Jog 1/2 mile or do 5 min jog.

Day 5

Warmup. Jog 1/2 mile or do 5 min jog.
Walk 1/4 mile or do 3 min walk.
Jog 1/2 mile or do 5 min jog.

Day 6

Warmup. Jog 1/2 mile or 5 min.
Walk 1/4 mile or 3 min.
Jog 3/4 mile or 8 min.
Walk 1/4 mile or 3 min.
Jog 1/2 mile or 5 min.

Day 7

Jog 2.5 miles or 25 min straight.

Click here to see the schedule for week #2