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  • Six Weeks Beginner Couch To 5k Schedule

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    This 6-week Couch to 5K schedule outlines a beginner running plan with 3 rest days per week. It starts with alternating 1-minute runs and 1-minute walks in the first week, building up the run time and decreasing the walk time over the course of the weeks until completing a 5K run without walking in week 6. The schedule provides flexibility depending on individual fitness levels and includes some hill and sprint sessions in the final weeks.

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    six weeks beginner couch to 5k schedule

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    This 6-week Couch to 5K schedule outlines a beginner running plan with 3 rest days per week. It starts with alternating 1-minute runs and 1-minute walks in the first week, building up the run time and decreasing the walk time over the course of the weeks until completing a 5K run without walking in week 6. The schedule provides flexibility depending on individual fitness levels and includes some hill and sprint sessions in the final weeks.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as docx, pdf, or txt
    1K views1 page

    Six Weeks Beginner Couch To 5k Schedule

    Uploaded by

    api-293214931
    This 6-week Couch to 5K schedule outlines a beginner running plan with 3 rest days per week. It starts with alternating 1-minute runs and 1-minute walks in the first week, building up the run time and decreasing the walk time over the course of the weeks until completing a 5K run without walking in week 6. The schedule provides flexibility depending on individual fitness levels and includes some hill and sprint sessions in the final weeks.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as docx, pdf, or txt
    of 1

    Six Weeks Beginner Couch to 5k Schedule

    Monday

    Tuesday

    Wednesday

    Thursday

    Friday

    Saturday

    Sunday

    Week
    1

    Rest

    Run 1 minute
    Walk 1 minute
    X10

    Rest

    Run 2 minutes
    Walk 4 minutes
    X5

    Rest

    Rest

    Run 3 minutes
    Walk 3 minutes
    X6

    Week
    2

    Rest

    Run 3 minutes
    Walk 3 minutes
    X6

    Rest

    Run 4 minutes
    Walk 3 minutes
    X6

    Rest

    Rest

    Run 5 minutes
    Walk 3 minutes
    X5

    Week
    3

    Rest

    Run 5 minutes
    Walk 3 minutes
    X5

    Rest

    Run 6 minutes
    Walk 3 minutes
    X5

    Rest

    Rest

    Run 7 minutes
    Walk 2 minutes
    X5

    Week
    4

    Rest

    Run 7 minutes
    Walk 3 minutes
    X5

    Rest

    Run 8 minutes
    Walk 2 minutes
    X5

    Rest

    Rest

    Run 10 minutes
    Walk 2 minutes
    X4

    Week
    5

    Rest

    Run 10 minutes
    Walk 1 minute
    X4

    Rest

    Run 12 minutes
    Walk 1 minutes
    X3

    Rest

    Rest

    Run 14 minutes
    Walk 1 minutes
    X3

    Week
    6

    Rest

    5k practise
    session

    Rest

    5K practise
    session

    Rest

    Rest

    5k Race.

    Sessions are only a guide and depending on how quick the group runs 5k. Some hill training and sprint sessions are included in the final 2
    weeks.

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