10 week couch to 5k program outline
This is designed not to be too strict or difficult mostly as an outline structured for success
I believe in you ,know you can accomplish what ever you set out to do!!
Firs step either choose a race or set a date to 10 weeks out your “goal date”
Second step believe in yourself a positive mind set is key ,you can do this!!
I recommend registering for a race as a way to generate incentive to finish the program.
Week 1 ( 4 days active )
Sat-. spend time stretching and getting running gear together ( set your mind for success)
Sun-walk 20 to 30 min (not a race choose a pace you can maintain and are fairly comfortable with)
Tues-walk 20 to 30 min
Thurs-walk 20 to 30 min
Week 2 (3 days active)
Sun- 20 min total active- walk 3 min jog 30 to 60 sec – repeat walk/jog for the 20 min
Tues-20 min total active-walk 2 min jog 60 sec-repeat
Thur-20 min total active –walk 3 min jog 30 to 60 sec –repeat
Week 3 (3 days active)
Sun-25 min active-walk 2 min jog 60 sec-repeat
Tues-25 min active –walk –jog 90 sec walk jog 3 min (walking 2 to 4 min between jogging focus on breathing and staying relaxed)
Thurs-walk 2 min jog 60 sec –repeat
Week 4 (3 days)
Sun-27 min –walk / jog 90 sec/walk/jog 3 min-repeat (2 to 3 min walk between jogging)
Tues-23 min-jog 3 min walk 90 sec jog 5 min walk 2 min (repeat 2 x )
Thurs-27 min-walk/jog 90 sec walk /jog 3 min-repeat (3 min walk between jogging )
Week 5 (3 days)
Sun-35 min-jog 3 min/walk 90 sec/jog 5 min /walk 2 min (repeat 3 x)
Tues-21 min-jog 4 min/walk 3 min/jog 5 min/walk 3 min/ jog 5 min
Thurs-35 min-jog 3 min/walk 90 sec/jog 5 min/walk 2 min (repeat 3x)
Week 6 (3 days)
Sun-30 min run 5 min/walk 3 min repeat
Tues-26 min run 8 min /walk 5 min repeat
Thurs-26 min run 10 min/walk 3 min repeat
Week 7 (3 days)
Sun-23 min run 10 min/walk 3 min repeat
Tues-24 min run 5 min/walk 3 min/run 8 min/walk 3 min/run 5 min
Thurs-23 min run 10 min walk 3 min repeat
Week 8 (3 days)
Sun-25 min run 25 min
Tues-25-min run 25 min
Thurs-25 min run 25 min
Week 9 (3 days)
Sun-28 min run 28 min
Tues-28 min run 28 min
Thurs- 28 min run 28 min
Race/final week woo hoo
Sun-30 min run 30 min
Tues-31 min run 31 min
Wed-rest mentally prepare ,you are ready !!
Thurs- rest you are so there
Fri- rest eat well
Sat- have fun at your race or completing your run!!!
Any questions comments any way I can help feel free to contact me but most of all enjoy yourself…Paul email me at prlman@aol.com
