COUCH TO 5K
BEGINNER TRAINING PLAN BY RUNNING EVOLUTION
MON
WEEK 1
TUES
WED
THURS
FRI
SAT
SUN
WELCOME!
TECHNIQUE
1 MILE
WITH
1-2 BREAKS
CROSS
TRAINING
NUTRITION:
1.5 MILES
WITH 1-2 BREAKS
OFF
25 MINUTE
HILLS
(WALK UP,
RUN DOWN)
OFF
WEEK 2
20 MINUTE:
4 MINUTE JOG
1 MINUTE WALK
INJURY
PREVENTION:
2 MILES
WITH 1-2
BREAKS
CROSS
TRAINING
MENTAL GAME:
2 MILES WITH
2 BREAKS
OFF
30 MINUTE
HILLS
(WALK UP,
RUN DOWN)
OFF
WEEK 3
20 MINUTE:
4 MINUTE JOG
1 MINUTE WALK
GOAL SETTING:
2.5 MILES
WITH 1-2
BREAKS
CROSS
TRAINING
SCHEDULING:
2.5 MILES
WITH 2 BREAKS
OFF
35 MINUTE
HILLS
(WALK UP,
RUN DOWN)
OFF
WEEK 4
30 MINUTE:
5 MINUTE JOG
1 MINUTE WALK
5K PLANNING
2 MILES
WITH 1 BREAK
CROSS
TRAINING
WHAT’S NEXT?
3 MILES WITH
1 BREAK
OFF
30 MINUTE
HILLS
(WALK UP,
RUN DOWN)
OFF
CROSS TRAINING
30 MINUTES OF YOGA, HIKING, WEIGHT TRAINING, OR ELLIPTICAL.
ANYTHING TO GET YOUR HEART RATE UP!
10K IN 4 WEEKS
BEGINNER TRAINING PLAN BY RUNNING EVOLUTION
MON
TUES
WED
THURS
FRI
SAT
SUN
WEEK 1
3 MILES
OFF
TRACK
OFF
30 MINUTE
HILLS
OFF
20 MINUTE
CROSS
TRAIN
WEEK 2
4 MILES
OFF
TRACK
OFF
35 MINUTE
HILLS
OFF
20 MINUTE
CROSS
TRAIN
WEEK 3
5 MILES
OFF
TRACK
OFF
25 MINUTE
HILLS
OFF
30 MINUTE
CROSS
TRAIN
WEEK 4
3 MILES
OFF
TRACK
OFF
25 MINUTE
HILLS
OFF
30 MINUTE
CROSS
TRAIN
CROSS TRAINING
30 MINUTES OF YOGA, HIKING, WEIGHT TRAINING, OR ELLIPTICAL.
ANYTHING TO GET YOUR HEART RATE UP!
HALF MARATHON
BEGINNER TRAINING PLAN BY RUNNING EVOLUTION
MON
TUES
WED
THURS
FRI
SAT
SUN
WEEK 1
20-30
MINUTES
OFF
30 MINUTE
RUN
20-30 MINUTES
CROSS TRAIN
REST
3 MILE RUN
OFF
WEEK 2
20-30
MINUTES
OFF
30 MINUTE
RUN
20-30 MINUTES
CROSS TRAIN
REST
3 MILE RUN
OFF
WEEK 3
20-30
MINUTES
TRACK
OR
HILLS
30 MINUTE
RUN
20-30 MINUTES
CROSS TRAIN
REST
4 MILE RUN
OFF
WEEK 4
20-30
MINUTES
TRACK
OR
HILLS
30 MINUTE
RUN
20-30 MINUTES
CROSS TRAIN
REST
4 MILE RUN
OFF
WEEK 5
20-30
MINUTES
TRACK
OR
HILLS
30 MINUTE
RUN
20-30 MINUTES
CROSS TRAIN
REST
5 MILE RUN
OFF
WEEK 6
20-30
MINUTES
TRACK
OR
HILLS
30 MINUTE
RUN
20-30 MINUTES
CROSS TRAIN
REST
6 MILE RUN
OFF
WEEK 7
20-30
MINUTES
TRACK
OR
HILLS
30 MINUTE
RUN
20-30 MINUTES
CROSS TRAIN
REST
6 MILE RUN
OFF
WEEK 8
20-30
MINUTES
TRACK
OR
HILLS
30 MINUTE
RUN
20-30 MINUTES
CROSS TRAIN
REST
5 MILE RUN
OFF
WEEK 9
20-30
MINUTES
TRACK
OR
HILLS
30 MINUTE
RUN
20-30 MINUTES
CROSS TRAIN
REST
7 MILE RUN
OFF
WEEK 10
20-30
MINUTES
TRACK
OR
HILLS
30 MINUTE
RUN
20-30 MINUTES
CROSS TRAIN
REST
8 MILE RUN
OFF
MON
TUES
WED
THURS
FRI
SAT
SUN
WEEK 11
20-30
MINUTES
TRACK
OR
HILLS
30 MINUTE
RUN
20-30 MINUTES
CROSS TRAIN
REST
8 MILE RUN
OFF
WEEK 12
20-30
MINUTES
TRACK
OR
HILLS
40 MINUTE
RUN
20-30 MINUTES
CROSS TRAIN
REST
9 MILE RUN
OFF
WEEK 13
20-30
MINUTES
TRACK
OR
HILLS
25 MINUTE
RUN
20-30 MINUTES
CROSS TRAIN
REST
10 MILE RUN
OFF
WEEK 14
20-30
MINUTES
TRACK
OR
HILLS
20 MINUTE
RUN
20-30 MINUTES
CROSS TRAIN
REST
8 MILE RUN
OFF
WEEK 15
20-30
MINUTES
TRACK
OR
HILLS
30 MINUTE
RUN
20-30 MINUTES
CROSS TRAIN
REST
11 MILE RUN
OFF
WEEK 16
20-30
MINUTES
TRACK
OR
HILLS
20 MINUTE
RUN
20-30 MINUTES
CROSS TRAIN
REST
12 MILE RUN
OFF
WEEK 17
20-30
MINUTES
TRACK
OR
HILLS
35 MINUTE
RUN
20-30 MINUTES
CROSS TRAIN
REST
8 MILE RUN
OFF
WEEK 18
20-30
MINUTES
TRACK
OR
HILLS
35 MINUTE
RUN
20-30 MINUTES
CROSS TRAIN
REST
4 MILE RUN
OFF
WEEK 19
20-30
MINUTES
20-30
MINUTES
OFF
20-30 MINUTES
CROSS TRAIN
REST
RACE DAY!
OFF
MONDAY: Slow recovery run: a slow jog to get your heart rate up a little to loosen up muscles.
CROSS TRAIN: 30 min of Yoga, Hiking, Weight Training, Elliptical. Anything to get your heart rate up.
TRACK: start slow for 10-15 minutes, then pick up to a non-conversational pace for 15-20 min. 5 min cool down.
HILLS: any grade, go up and down. 10 min warm (flat) Then Up hill: 30 secounds run, then Turn and run down slow. Repeat.
REST: massage, restoritive yoga, epson salt bath, walk.
SATURDAY: Mild, conversational run pace.
SUNDAY: Get out and get your body moving just walking it out.