DARCY-B
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Couch to 5K

Tuesday, April 16, 2019

emoticon emoticon I talked with my daughter about starting the Couch to 5K program with me this evening. She said she would and I have a plan B in case she decides against it. This is something I have initiated in the past with thinking and an attitude that did not allow me to continue and finish. I believe I have those things in a healthier state today and am more ready to commit to this. I hope my daughter wants to follow through. We will see.

Couch to 5k Running Plan
Week Workout 1 Workout 2 Workout 3
1 Brisk five minute warmup walk,
then do eight (8) repetitions of the
following:
• 60 seconds of jogging
• 90 seconds of walking
Brisk five minute warmup walk,
then do eight (8) repetitions of the
following:
• 60 seconds of jogging
• 90 seconds of walking
Brisk five minute warmup walk,
then do eight (8) repetitions of the
following:
• 60 seconds of jogging
• 90 seconds of walking
2 Brisk five minute warmup walk,
then do six (6) repetitions of the
following:
• 90 seconds of jogging
• 2 minutes of walking
Brisk five minute warmup walk,
then do six (6) repetitions of the
following:
• 90 seconds of jogging
• 2 minutes of walking
Brisk five minute warmup walk,
then do six (6) repetitions of the
following:
• 90 seconds of jogging
• 2 minutes of walking
3 Brisk five minute warmup walk,
then do two (2) repetitions of the
following:
• 90 seconds of jogging
• 90 seconds of walking
• 3 minutes of jogging
• 3 minutes of walking
Brisk five minute warmup walk,
then do two (2) repetitions of the
following:
• 90 seconds of jogging
• 90 seconds of walking
• 3 minutes of jogging
• 3 minutes of walking
Brisk five minute warmup walk,
then do two (2) repetitions of the
following:
• 90 seconds of jogging
• 90 seconds of walking
• 3 minutes of jogging
• 3 minutes of walking
4 Brisk five 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 five 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 five 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
5 Brisk five 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 five minute warmup walk,
then do:
• 8 minutes of jogging
• 5 minutes of walking
• 8 minutes of jogging
Brisk five minute warmup walk,
then do 20 minutes of jogging with
no walking.
6 Brisk five 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
Brisk five minute warmup walk,
then do:
• 10 minutes of jogging
• 3 minutes of walking
• 10 minutes of jogging
Brisk five minute warmup walk,
then do 25 minutes of jogging with
no walking.
7 Brisk five minute warmup walk,
then do 25 minutes of jogging.
Brisk five minute warmup walk,
then do 25 minutes of jogging.
Brisk five minute warmup walk,
then do 25 minutes of jogging.
8 Brisk five minute warmup walk,
then do 28 minutes of jogging.
Brisk five minute warmup walk,
then do 28 minutes of jogging.
Brisk five minute warmup walk,
then do 28 minutes of jogging.
9 Brisk five minute warmup walk,
then do 30 minutes of jogging.
Brisk five minute warmup walk,
then do 30 minutes of jogging.
The final workout. Congrats!
Brisk five minute warmup walk,
then do 30 minutes of jogging.
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