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Couch Potato to 5km Running Program
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Want to run your first 5km this summer? Try this 6 week running program that is sure to get you physically prepared for your first race!

 

Day 1

Day 2

Day 3

Day 4

Day 5

Day 6

Day 7

Week 1

Run 30 sec; Walk 1 min Repeat x 8

REST

Run 30 sec; Walk 1 min Repeat x 12

Strength Training and Stretching

REST

Run 1 min; Walk 1 min Repeat x 8

Run 2 min; Walk 2 min Repeat x 5

Week 2

Run 1 min; Walk 1 min Repeat x 10

REST

Run 2 min; Walk 1 min Repeat x 6

REST

Strength Training and Stretching

REST

Run 3 min; Walk 2 min Repeat x 5

Week 3

Run 2 min Walk 30 sec Repeat x 8

REST

Run 3 min; Walk 1 min Repeat x 8

REST

Run 4 min; Walk 1 min Repeat x 5

REST

Run 7 min; Walk 2 min Repeat x 4

Week 4

REST

Run 5 min; Walk 1 min Repeat x 5

Cross-Train 30 min

REST

Run 5 min; Walk 1 min Repeat x 6

REST

Run 10 min; Walk 2 min Repeat x 3

Week 5

Strength Training and Stretching

REST

Run 5 min; Walk 30 sec Repeat x 7

REST

Run 5 min; Walk 30 sec Repeat x 8

REST

Run 15 min; Walk 2 min Repeat x 2

Week 6

REST

Run 7 min; Walk 30 sec Repeat x 7

REST

Run 7 min; Walk 30 sec Repeat x 8

REST

REST

Run 5km

 

Cross-Training: Any type of exercise that is considered cardiovascular but does not include running (ex: swimming, biking, etc)

Intensity for Days 1-6: Running intervals should be 8-9/10 for exertion level (i.e. breathing heavy; can only say a couple of words between breaths). Walking intervals should be 5/10 for exertion level (i.e. breathing is still heavier than normal; able to say a whole sentence between breaths)

Intensity for Day 7: This is your long run day to build endurance: Running intervals should be between a 6-7/10 for exertion level (able to say a few words but not an entire sentence between breaths). Walking intervals should be a 5/10 for exertion level

Strength Training: Perform 8-12 repetitions for general fitness (6-8 repetitions for larger strength gain) of total body exercises (i.e. squats, pushups, lunges, pull-ups, etc.)



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