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Couch to 5K Training Schedule
Each week you will have three workouts to complete to get you ready for the
HCC 5K Challenge Race!
Week 1
Workout 1: Brisk 5-minute warm-up walk, then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes.
Workout 2: Brisk 5-minute warm-up walk, then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes.
Workout 3
: Brisk 5-minute warm-up walk, then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes.
Dynamic stretches:
- shoulder shrugs (up/down, forward/back)
- arm circles (front/back)
- lateral side bends
- standing leg swings (front/back, side/side)
- ankle circles (left/right)
Strength training:
- jump jacks (20) or high knee jog (20 each side)
- push-ups (10)
- planks (30 seconds)
- squats (15)
- lunges (10 each side, do not allow knee to go past toes)
- weighted carry (use a medicine ball or dumbbell from 5-10 pounds)
Important things to remember:
- follow running program 3 days a week (Mon/Wed/Fri or Tues/Thurs/Sat)
- incorporate strength training 2-3 days a week, opposite of running days
- always start with dynamic stretches and the recommended warm-up to prepare your muscles for a workout
- adding hills to your routine will be greatly beneficial in increasing your strength and endurance
August 25th Newsletter: Week 2 of your Couch to 5K training plan!
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