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