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    RUNN

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    mawojac719

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    RUNN

    Uploaded by

    mawojac719
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    4 views1 page

    RUNN

    Uploaded by

    mawojac719

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    © All Rights Reserved
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    COUCH TO 5K (C25K)

    TRAINING PROGRAM
    From: www.coolrunning.com. Visit their site for a great app to help! Of course, it is
    recommended that you check with a physician if there may be any health concerns.
    Week Workout 1 Workout 2 Workout 3
    1 Brisk five-minute warmup walk. Then Brisk five-minute warmup walk. Then Brisk five-minute warmup walk. Then
    alternate 60 seconds of jogging and 90 alternate 60 seconds of jogging and 90 alternate 60 seconds of jogging and 90
    seconds of walking for a total of 20 seconds of walking for a total of 20 seconds of walking for a total of 20
    minutes. minutes. minutes.
    2 Brisk five-minute warmup walk. Then Brisk five-minute warmup walk. Then Brisk five-minute warmup walk. Then
    alternate 90 seconds of jogging and two alternate 90 seconds of jogging and two alternate 90 seconds of jogging and two
    minutes of walking for a total of 20 minutes of walking for a total of 20 minutes of walking for a total of 20
    minutes. minutes. minutes.
    3 Brisk five-minute warmup walk, then do Brisk five-minute warmup walk, then do Brisk five-minute warmup walk, then do
    two repetitions of the following: two repetitions of the following: two repetitions of the following:

    Jog 200 yards (or 90 seconds) Jog 200 yards (or 90 seconds) Jog 200 yards (or 90 seconds)
    Walk 200 yards (or 90 seconds) Walk 200 yards (or 90 seconds) Walk 200 yards (or 90 seconds)
    Jog 400 yards (or 3 minutes) Jog 400 yards (or 3 minutes) Jog 400 yards (or 3 minutes)
    Walk 400 yards (or three minutes) Walk 400 yards (or three minutes) Walk 400 yards (or three minutes)

    4 Brisk five-minute warmup walk, then: Brisk five-minute warmup walk, then: Brisk five-minute warmup walk, then:

    Jog 1/4 mile (or 3 minutes) Jog 1/4 mile (or 3 minutes) Jog 1/4 mile (or 3 minutes)
    Walk 1/8 mile (or 90 seconds) Walk 1/8 mile (or 90 seconds) Walk 1/8 mile (or 90 seconds)
    Jog 1/2 mile (or 5 minutes) Jog 1/2 mile (or 5 minutes) Jog 1/2 mile (or 5 minutes)
    Walk 1/4 mile (or 2-1/2 minutes) Walk 1/4 mile (or 2-1/2 minutes) Walk 1/4 mile (or 2-1/2 minutes)
    Jog 1/4 mile (or 3 minutes) Jog 1/4 mile (or 3 minutes) Jog 1/4 mile (or 3 minutes)
    Walk 1/8 mile (or 90 seconds) Walk 1/8 mile (or 90 seconds) Walk 1/8 mile (or 90 seconds)
    Jog 1/2 mile (or 5 minutes) Jog 1/2 mile (or 5 minutes) Jog 1/2 mile (or 5 minutes)

    5 Brisk five-minute warmup walk, then: Brisk five-minute warmup walk, then: Brisk five-minute warmup walk, then jog
    two miles (or 20 minutes) with no
    walking.
    Jog 1/2 mile (or 5 minutes) Jog 3/4 mile (or 8 minutes)
    Walk 1/4 mile (or 3 minutes) Walk 1/2 mile (or 5 minutes)
    Jog 1/2 mile (or 5 minutes) Jog 3/4 mile (or 8 minutes)
    Walk 1/4 mile (or 3 minutes)
    Jog 1/2 mile (or 5 minutes)
    6 Brisk five-minute warmup walk, then: Brisk five-minute warmup walk, then: Brisk five-minute warmup walk, then jog
    2-1/4 miles (or 22 minutes) with no
    walking.
    Jog 1/2 mile (or 5 minutes) Jog 1 mile (or 10 minutes)
    Walk 1/4 mile (or 3 minutes) Walk 1/4 mile (or 3 minutes)
    Jog 3/4 mile (or 8 minutes) Jog 1 mile (or 10 minutes)
    Walk 1/4 mile (or 3 minutes)
    Jog 1/2 mile (or 5 minutes)

    7 Brisk five-minute warmup walk, then jog Brisk five-minute warmup walk, then jog Brisk five-minute warmup walk, then jog
    2.5 miles (or 25 minutes). 2.5 miles (or 25 minutes). 2.5 miles (or 25 minutes).
    8 Brisk five-minute warmup walk, then jog Brisk five-minute warmup walk, then jog Brisk five-minute warmup walk, then jog
    2.75 miles (or 28 minutes). 2.75 miles (or 28 minutes). 2.75 miles (or 28 minutes).
    9 Brisk five-minute warmup walk, then jog Brisk five-minute warmup walk, then jog The final workout! Congratulations!
    3 miles (or 30 minutes). 3 miles (or 30 minutes). Brisk five-minute warmup walk, then jog
    3 miles (or 30 minutes).

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