Couch to 5k: 4 Weeks
The Couch to 5k program is a popular running plan that helps beginners gradually build up to running a 5k, or 3.1 miles, in just four weeks. The program is designed to be easy to follow and can be completed by anyone, regardless of their fitness level.
The Couch to 5k program consists of three phases:
- Phase 1: Weeks 1-2
- Phase 2: Weeks 3-4
- Phase 3: Week 5
During Phase 1, you will alternate between walking and running for short intervals. The goal of Phase 1 is to gradually increase your endurance and get your body used to running.
During Phase 2, you will continue to alternate between walking and running, but the intervals will become gradually longer. The goal of Phase 2 is to continue to build your endurance and strength.
During Phase 3, you will run for the entire workout, without any walking breaks. The goal of Phase 3 is to prepare you for running a 5k.
Here is a detailed schedule of the Couch to 5k program:
| Week | Day | Workout |
|---|---|---|
| 1 | 1 | Walk for 1 minute, run for 1 minute, repeat 8 times. |
| 1 | 2 | Walk for 2 minutes, run for 1 minute, repeat 6 times. |
| 1 | 3 | Walk for 3 minutes, run for 1 minute, repeat 4 times. |
| 1 | 4 | Rest. |
| 1 | 5 | Walk for 4 minutes, run for 1 minute, repeat 3 times. |
| 1 | 6 | Walk for 5 minutes, run for 1 minute, repeat 2 times. |
| 1 | 7 | Rest. |
| 2 | 1 | Walk for 2 minutes, run for 2 minutes, repeat 6 times. |
| 2 | 2 | Walk for 3 minutes, run for 2 minutes, repeat 4 times. |
| 2 | 3 | Walk for 4 minutes, run for 2 minutes, repeat 3 times. |
| 2 | 4 | Rest. |
| 2 | 5 | Walk for 5 minutes, run for 2 minutes, repeat 2 times. |
| 2 | 6 | Walk for 6 minutes, run for 2 minutes, repeat 1 time. |
| 2 | 7 | Rest. |
| 3 | 1 | Walk for 3 minutes, run for 3 minutes, repeat 4 times. |
| 3 | 2 | Walk for 4 minutes, run for 3 minutes, repeat 3 times. |
| 3 | 3 | Walk for 5 minutes, run for 3 minutes, repeat 2 times. |
| 3 | 4 | Rest. |
| 3 | 5 | Walk for 6 minutes, run for 3 minutes, repeat 1 time. |
| 3 | 6 | Walk for 7 minutes, run for 3 minutes. |
| 3 | 7 | Rest. |
| 4 | 1 | Walk for 4 minutes, run for 4 minutes, repeat 3 times. |
| 4 | 2 | Walk for 5 minutes, run for 4 minutes, repeat 2 times. |
| 4 | 3 | Walk for 6 minutes, run for 4 minutes, repeat 1 time. |
| 4 | 4 | Rest. |
| 4 | 5 | Run for 20 minutes. |
| 4 | 6 | Rest. |
| 4 | 7 | Run a 5k! |
Here are some tips for following the Couch to 5k program:
- Start slowly and gradually increase your distance and intensity.
- Listen to your body and take rest days when needed.
- Find a running buddy or group to help you stay motivated.
- Set realistic goals and don't be afraid to modify the program to fit your needs.
- Have fun!
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