Wednesday, November 20, 2013

Couch to 5K in 6 Weeks

Week 1
Monday: Walk briskly for 1 mile. Run 2 minutes every half mile until you reach 3.5 total miles. Walk 0.5 mile.
Tuesday: Walk 3-5 miles.
Wednesday: Off
Thursday: Walk 1 mile. Run 3 minutes every half mile until you reach 3.5 miles. Walk 0.5 mile.
Friday: Off
Saturday: Walk 3-5 miles, including 10 run/walk intervals (run 30 seconds, walk 1 minutes) in the last mile.
Sunday: Off
Week Total: 16-20 miles
Week 2
Monday: Walk 1.5 miles. Run 5 minutes, walk 5 minutes; do 3 times. Walk 1-2 miles.
Tuesday: Walk 3-5 miles.
Wednesday: Off
Thursday: Repeat Week 1 Thursday.
Friday: Off
Saturday: Repeat Week 2 Monday.
Sunday: Off
Week Total: 18-20 miles
Week 3
Monday: Walk 1.5 miles. Run 10 minutes, walk 5-7 minutes, run 10 minutes, walk 5-7 minutes.
Tuesday: Walk 3-5 miles.
Wednesday: Off
Thursday: Repeat Week 3 Tuesday.
Friday: Off
Saturday: Walk 1.5 miles. Run 10 minutes, walk 5 minutes, run 5 minutes, walk 5 minutes, run 10 minutes, walk 5-10 minutes.
Sunday: Off
Week Total: 16-20 miles
Week 4
Monday: Walk 1 mile. Run 3 minutes, walk 2 minutes; do a total of 10 times. Walk 5 minutes.
Tuesday: Walk 1 mile. Run 15 minutes, walk 5 minutes, run 15 minutes, walk 5 minutes.
Wednesday: Off
Thursday: Walk 1 mile. Run 5 minutes, walk 2 minutes; do that 7-minute sequence 5 times. Walk 5 minutes.
Friday: Off
Saturday: Walk 1 mile. Run 10 minutes, walk 5 minutes; do that 15-minute sequence 3 times.
Sunday: Off
Week Total: 17.5 miles
Week 5
Monday: Walk 1 mile. Run 3 minutes, walk 2 minutes; do that 5-minute sequence a total of 10 times. Walk 5 minutes.
Tuesday: Walk 1 mile. Run 20 minutes, walk 5 minutes, run 20 minutes, walk 5 minutes.
Wednesday: Off
Thursday: Walk 1 mile. Run 5 minutes, walk 2 minutes; do that 7-minute sequence 5 times. Walk 5 minutes.
Friday: Off
Saturday: Walk 1 mile. Run 15 minutes, walk 5 minutes; do that 20-minute sequence 3 times.
Sunday: Off
Week Total: 20 miles
Week 6
Monday: Walk 1 mile. Run 3 minutes, walk 2 minutes; do that 5-minute sequence a total of 10 times. Walk 5 minutes.
Tuesday: Walk 1 mile. Run 25 minutes, walk 5 minutes, run 25 minutes, walk 5 minutes.
Wednesday: Off
Thursday: Walk 1 mile. Run 5 minutes, walk 2 minutes; do that 7-minute sequence 5 times. Walk 5 minutes.
Friday: Off
Saturday: Walk 1 mile. Run 20 minutes, walk 5 minutes; do that 25-minute sequence 3 times.
Sunday: Off
Week Total: 22.5 miles
You'll run for a total of 60 minutes (with two 5-minute breaks) during the Week 6 Saturdayworkout, and you should be able to run for 30 uninterrupted minutes without difficulty by the time you've completed this program.