Couch to 5K Training Program Training Details The Couch to 5K (C25K) training program is specifically designed for inexperienced runners who are just beginning an exercise routine. Through a regimen which combines walking and jogging, participants can get “off the couch” and ready to run a 5K (3.1 miles) in just nine weeks. Training should begin on or before May 15, 2015 to prepare for the Licking Memorial Health Systems (LMHS) “For Your Health” 5K Run/Walk & 1-Mile Fun Walk on Saturday, August 1, 2015, at The Dawes Arboretum, located at 7770 Jacksontown Road in Newark. The C25K training program consists of three workouts per week with each session taking only 20 to 30 minutes. The three days need to be spaced throughout the week to allow your body time to rest and recover. Training sessions provided by LMHS will be available. You are welcome to join our training sessions, or create your own. During the conditioning program, do not be concerned about your pace, as you will develop a faster pace as you progress. Instead, focus on gradually increasing your amount of running time and distance. You may become impatient with your progress, but do not skip ahead in the training. This program has been designed to provide maximum health benefits and it is important to keep pace with the workout schedule, even if you feel capable of doing more. If you find the program too strenuous, repeat weeks and progress only when you feel ready. Keys to a Successful Couch to 5K Program Organizations • Offering group workouts is extremely beneficial. Find one or two people within your organization to lead the program. • Draft a workout schedule prior to the start date. • Communicate throughout the course of the program. Weekly e-mails, including running tips or facts, are a great way to keep employees motivated. Employees • Receive clearance from your primary care physician before starting the program. • A good pair of running shoes is essential. • Do not deviate from the program. The plan discourages skipping ahead and encourages those who are not ready to advance to repeat a week, if necessary. • Participants are encouraged to keep a running log to track progress. 1951-5031 03/13/2015 Couch to 5K Training Program Couch to 5K Training Program Week Workout 1 Workout 2 Workout 3 1 Brisk 5 minute warmup walk, then do 8 repetitions of the following: • 60 seconds of jogging • 90 seconds of walking Brisk 5 minute warmup walk, then do 8 repetitions of the following: • 60 seconds of jogging • 90 seconds of walking Brisk 5 minute warmup walk, then do 8 repetitions of the following: • 60 seconds of jogging • 90 seconds of walking 2 Brisk 5 minute warmup walk, then do 6 repetitions of the following: • 90 seconds of jogging • 2 minutes of walking Brisk 5 minute warmup walk, then do 6 repetitions of the following: • 90 seconds of jogging • 2 minutes of walking Brisk 5 minute warmup walk, then do 6 repetitions of the following: • 90 seconds of jogging • 2 minutes of walking 3 Brisk 5 minute warmup walk, then do 2 repetitions of the following: • 90 seconds of jogging • 90 seconds of walking • 3 minutes of jogging • 3 minutes of walking Brisk 5 minute warmup walk, then do 2 repetitions of the following: • 90 seconds of jogging • 90 seconds of walking • 3 minutes of jogging • 3 minutes of walking Brisk 5 minute warmup walk, then do 2 repetitions of the following: • 90 seconds of jogging • 90 seconds of walking • 3 minutes of jogging • 3 minutes of walking 4 Brisk 5 minute warmup walk, then do: • 3 minutes of jogging • 90 seconds of walking • 5 minutes of jogging • 2 1/2 minutes of walking • 3 minutes of jogging • 90 seconds of walking • 5 minutes of jogging Brisk 5 minute warmup walk, then do: • 3 minutes of jogging • 90 seconds of walking • 5 minutes of jogging • 2 1/2 minutes of walking • 3 minutes of jogging • 90 seconds of walking • 5 minutes of jogging Brisk 5 minute warmup walk, then do: • 3 minutes of jogging • 90 seconds of walking • 5 minutes of jogging • 2 1/2 minutes of walking • 3 minutes of jogging • 90 seconds of walking • 5 minutes of jogging Brisk 5 minute warmup walk, then do: • 8 minutes of jogging • 5 minutes of walking • 8 minutes of jogging Brisk 5 minute warmup walk, then do 20 minutes of jogging 5 Brisk 5 minute warmup walk, then do: • 5 minutes of jogging • 3 minutes of walking • 5 minutes of jogging • 3 minutes of walking • 5 minutes of jogging Brisk 5 minute warmup walk, then do: • 10 minutes of jogging • 3 minutes of walking • 10 minutes of jogging Brisk 5 minute warmup walk, then do 25 minutes of jogging 6 Brisk 5 minute warmup walk, then do: • 5 minutes of jogging • 3 minutes of walking • 8 minutes of jogging • 3 minutes of walking • 5 minutes of jogging 7 Brisk 5 minute warmup walk, then do 25 minutes of jogging Brisk 5 minute warmup walk, then do 25 minutes of jogging Brisk 5 minute warmup walk, then do 25 minutes of jogging 8 Brisk 5 minute warmup walk, then do 28 minutes of jogging Brisk 5 minute warmup walk, then do 28 minutes of jogging Brisk 5 minute warmup walk, then do 28 minutes of jogging 9 Brisk 5 minute warmup walk, then do 30 minutes of jogging Brisk 5 minute warmup walk, then do 30 minutes of jogging Brisk 5 minute warmup walk, then do 30 minutes of jogging
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