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  • Couch To 5k Printable

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    Beni Rodriguez
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    The document outlines a 60 minute interval training workout consisting of alternating periods of running and walking at different time intervals over the course of 9 sections. It begins with 60 second intervals of running and 90 second intervals of walking for 20 minutes in section 1. The interval times increase in later sections, with section 9 being either a 27 or 30 minute continuous run or a 5k run/walk.

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    Couch to 5k Printable

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    The document outlines a 60 minute interval training workout consisting of alternating periods of running and walking at different time intervals over the course of 9 sections. It begins with 60 second intervals of running and 90 second intervals of walking for 20 minutes in section 1. The interval times increase in later sections, with section 9 being either a 27 or 30 minute continuous run or a 5k run/walk.

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    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
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    Download as pdf or txt
    59 views1 page

    Couch To 5k Printable

    Uploaded by

    Beni Rodriguez
    The document outlines a 60 minute interval training workout consisting of alternating periods of running and walking at different time intervals over the course of 9 sections. It begins with 60 second intervals of running and 90 second intervals of walking for 20 minutes in section 1. The interval times increase in later sections, with section 9 being either a 27 or 30 minute continuous run or a 5k run/walk.

    Copyright:

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

    60 Seconds of Running 60 Seconds of Running 60 Seconds of Running

    90 Seconds of Walking 90 Seconds of Walking 90 Seconds of Walking


    1 Alternate for 20 Minutes Alternate for 20 minutes Alternate for 20 minutes

    90 Seconds of Running 90 Seconds of Running 90 Seconds of Running

    2 2 Minutes of Walking
    Alternate for 20 Minutes
    2 Minutes of Walking
    Alternate for 20 Minutes
    2 Minutes of Walking
    Alternate for 20 Minutes

    Alternate Run/Walk for 90 Seconds Alternate Run/Walk for 90 Seconds Alternate Run/Walk for 90 Seconds
    3 Alternate Run/Walk for 2 Minutes
    Do 2 Reps of Each
    Alternate Run/Walk for 2 Minutes
    Do 2 Reps of Each
    Alternate Run/Walk for 2 Minutes
    Do 2 Reps of Each

    Run 3 Minutes, Walk 90 Seconds Run 3 Minutes, Walk 90 Seconds Run 3 Minutes, Walk 90 Seconds
    Run 5 Minutes, Walk 2.5 Minutes Run 5 Minutes, Walk 2.5 Minutes Run 5 Minutes, Walk 2.5 Minutes
    4 Run 3 Minutes, Walk 90 Seconds Run 3 Minutes, Walk 90 Seconds Run 3 Minutes, Walk 90 Seconds
    Run 5 Minutes Run 5 Minutes Run 5 Minutes

    Run 5 Minutes, Walk 3 Minutes Run 5 Minutes, Walk 3 Minutes Run 5 Minutes, Walk 3 Minutes
    5 Run 8 Minutes, Walk 3 Minutes
    Run 5 Minutes
    Run 8 Minutes, Walk 3 Minutes
    Run 5 Minutes
    Run 8 Minutes, Walk 3 Minutes
    Run 5 Minutes

    Run 5 Minutes, Walk 3 Minutes Run 10 Minutes Run 10 Minutes

    6 Run 8 Minutes, Walk 3 Minutes


    Run 5 Minutes
    Walk 3 Minutes
    Run 10 Minutes
    Walk 3 Minutes
    Run 10 Minutes

    Run 10 Minutes Run 12 Minutes Run 12 Minutes


    7 Walk 3 Minutes Walk 2 Minutes Walk 2 Minutes
    Run 10 Minutes Run 12 Minutes

    8 Run 25 Minutes Run 25 Minutes Run 25 Minutes

    9 Run 27 Minutes Run 30 Minutes 30 Minute Run OR 5k!

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