Couch to 5k - 6 Week Beginner Training Plan
Week 1: April 7 – April 13
April 7 – Monday: Walk briskly for 1 mile. Run 2 minutes every half mile until you reach 3.5 total
miles. Walk 0.5 mile.
April 8 – Tuesday: Walk 3-5 miles.
April 9 – Wednesday: Off
April 10 – Thursday: Walk 1 mile. Run 3 minutes every half mile until you reach 3.5 miles. Walk 0.5 mile.
April 11 - Friday: Off
April 12 – Saturday: Walk 3-5 miles, including 10 run/walk intervals (run 30 seconds, walk 1 minutes) in the
last mile.
April 13 - Sunday: Off
Congrats on Week 1! You just walked/ran a total of 16-20 miles!
Week 2: April 14 – April 20
April 14 – Monday: Walk 1.5 miles. Run 5 minutes, walk 5 minutes; do 3 times. Walk 1-2 miles.
April 15 – Tuesday: Walk 3-5 miles.
April 16 - Wednesday: Off
April 17 – Thursday: Walk 1 mile. Run 3 minutes every half mile until you reach 3.5 miles. Walk 0.5 mile.
April 18 - Friday: Off
April 19 – Saturday: Walk 1.5 miles. Run 5 minutes, walk 5 minutes; do 3 times.
Walk 1-2 miles.
April 20 - Sunday: Off
Great job on Week 2! You just walked/ran another 18-20 miles!
Week 3 – April 21 – April 27
April 21 – Monday: Walk 1.5 miles. Run 10 minutes, walk 5-7 minutes, run 10 minutes,
walk 5-7 minutes.
April 22 – Tuesday: Walk 3-5 miles.
April 23 - Wednesday: Off
April 24 – Thursday: Walk 3-5 miles.
April 25 - Friday: Off
April 26 – Saturday: Walk 1.5 miles. Run 10 minutes, walk 5 minutes, run 5 minutes, walk 5 minutes, run 10
minutes, walk 5-10 minutes.
April 27 - Sunday: Off
Well done! For Week 3 you just walked/ran another 18-20 miles!
Week 4 – April 28 – May 4
April 28 – Monday: Walk 1 mile. Run 3 minutes, walk 2 minutes; do a total of 10 times. Walk 5
minutes.
April 29 – Tuesday: Walk 1 mile. Run 15 minutes, walk 5 minutes, run 15 minutes, walk 5 minutes.
April 30 - Wednesday: Off
May 1 - Thursday: Walk 1 mile. Run 5 minutes, walk 2 minutes; do that 7-minute sequence 5 times.
Walk 5 minutes.
May 2 - Friday: Off
May 3 - Saturday: Walk 1 mile. Run 10 minutes, walk 5 minutes; do that 15-minute sequence 3 times.
May 4 - Sunday: Off
Congrats on Week 4! You just walked/ran another 17.5 miles!
Week 5 – May 5 – May 11
May 5 – Monday: Walk 1 mile. Run 3 minutes, walk 2 minutes; do that 5-minute sequence a total of 10 times.
Walk 5 minutes.
May 6 – Tuesday: Walk 1 mile. Run 20 minutes, walk 5 minutes, run 20 minutes, walk 5 minutes.
May 7 - Wednesday: Off
May 8 – Thursday: Walk 1 mile. Run 5 minutes, walk 2 minutes; do that 7minute sequence 5 times. Walk 5 minutes.
May 9 - Friday: Off
May 10 – Saturday: Walk 1 mile. Run 15 minutes, walk 5 minutes; do that 20minute sequence 3 times.
May 11 - Sunday: Off
Yahoo, you finished Week 5! You just walked/ran another 20 miles!
Week 6 – May 12 – May 17
May 12 – Monday: Walk 1 mile. Run 3 minutes, walk 2 minutes; do that 5-minute sequence a total of 10 times.
Walk 5 minutes.
May 13 – Tuesday: Walk 1 mile. Run 25 minutes, walk 5 minutes, run 25 minutes, walk 5 minutes.
May 14 - Wednesday: Off
May 15 – Thursday: Walk 1 mile. Run 5 minutes, walk 2 minutes; do that 7-minute sequence 5 times. Walk 5
minutes.
May 16 - Friday: Off
May 17 - Saturday: Walk 1 mile. Run 20 minutes, walk 5 minutes; do that 25-minute sequence 3 times.
May 18 - Sunday: Off
Yahoo, you finished Week 6! You just walked/ran another 22.5 miles!
Well done! You’re ready for your 5k event!!!
Complete any 5k from April 1, 2014 - August 31, 2014 (and provide proof) and the
LCPS Wellness Works! Program will reimburse the cost of registration up to $30.00
(one time only). Visit our website at www.lcps.org for more detailed information, or
click here.