BAPTIST HEALTH
COUCH-TO-5K SIX
WEEK TRAINING PLAN
presented by Montgomery MultiSport
WEEK 1
WEEK 5
(January 29) Repeat three times this week
• Walk 5 minutes to warm-up.
• Run comfortably until moderately winded (even if for only
a minute or two), then walk until not winded. Repeat this
run, walk cycle for 30 min.
• Walk to recover and cool-down for 5-10 min.
• Stretch all muscle groups gently, not forced.
(February 26) Repeat three times this week
• Walk 5 minutes to warm-up.
• For your first workout day, run for 10 min., then take a 1
minute walk break. Repeat this two more times. For your
second workout day, run for 20 minutes, take a 1 minute
walk break, and then run for 10 minutes. For your third
workout day, run 30 minutes continuously. Walk to cool
down and don’t forget to stretch.
WEEK 2
(February 5) Repeat three times this week
• Walk 5 minutes to warm-up.
• Run 3 minutes; walk 3 minutes. Repeat this run/walk
cycle 5 times.
• Walk to cool-down. Stretch.
WEEK 3
(February 12) Repeat three times this week
• Walk 5 minutes to warm-up.
• Run 4 minutes; walk 2 minutes. Repeat this run/walk
cycle 5 times.
• Walk to cool-down. Stretch.
WEEK 4
(February 19) Repeat three times this week
• Walk 5 minutes to warm-up.
• Run 6 minutes; walk 1 minute. Repeat this run/walk
cycle 4 times.
• Walk to cool-down. Stretch.
Check with a health professional before
beginning any exercise program.
Congratulations! You are now ready for a
5K run. Next week you will “taper” so as
to be fresh on race day
WEEK 6
(March 5) Repeat two times this week
• Walk 5 minutes to warm-up.
• Run 30 continuous minutes your first workout day, 25
minutes the second workout day, and 20 minutes the
third workout day. Don’t forget to walk to cool down
and stretch.
• Take Friday totally off. Get plenty of sleep, especially
Thursday and Friday nights. Begin to hydrate by drinking
plenty of water all week.