http://www.coolrunning.com/engine/2/2_3/181.shtml
Based on training program by Josh Clark
The Couch to 5K ® Running Program
Follow this beginner 5K training plan to go from couch to your very first 5K
This program has been adapted for SHU wellness initiative
Have you ever wanted to try running, either for exercise or to join a 5K race with friends or family? Did you
know some 5K races even end with wine or beer or even pizza!? Well here is your chance to get started in a
friendly environment with other beginner runners just like yourself. The couch to 5K program is an easy to
follow flexible training plan that will help you get from no running at all to running a 5K in no time.
The coordinator for Seton Hall’s Couch to 5K Training Program is Barbara Gould. She started her running
journey in April 2012 with a goal to run her first 5K by her birthday in May. Since that accomplishment she has
run a little over a hundred 5K races in and around New Jersey over the past 4 years and will be completing her
5th half marathon this May.
Running may seem intimidating at first but with an easy to follow plan and a friendly support group to keep
you motivated anyone can run a 5K, and you never know you may find that you absolutely love running.
You may be asking, "exactly how many miles is a 5K?" A 5K is 3.1 miles. We're here to help you achieve your
goal. You should ease into your 5K training plan gradually. In fact, the training program we outline here is less
of a running regimen than a walking and jogging program. The idea is to transform you from couch potato to
runner, getting you to begin running a 5K or 3.1 miles and on a regular basis in just two months.
Start Your 5K Training | A Few Minutes Each Week
Each session should take about 20 or 30 minutes, three times a week. The same amount of moderate exercise
recommended by numerous studies for optimum fitness. This program will get you fit. Be sure to space out
these three days throughout the week to give yourself a chance to rest and recover between efforts. And
don't worry about how fast you're going. Running faster can wait until your bones are stronger and your body
is fitter. Focus on gradually increasing the time or distance you run.
Run for time or run for distance
There are two ways to follow this Couch to 5K ® training program, to measure your runs by time or by distance.
Either one works just as well. If you go with the distance option, and you are not using a track to measure the
distances, just estimate. It's not important to have the distances absolutely exact.
NOTE: When using the mobile app, you must follow the plan by measuring your runs by time. Although it
tracks your total distance with GPS, you cannot measure your runs by distance on the mobile app. Before
setting out, make sure to precede each training session with a five-minute warmup walk or jog. Be sure to
stretch both before and after.
Cool Running’s Couch to 5K ® Program is available for purchase online through iTunes or the Google Play Store.
This mobile version allows you to easily track your running progress online, access a host of easy-to-use training
tools, connect with your friends & more!
5K Training Schedule
The first meeting will be on Wednesday October 5th at 12:15 pm at the Rec Center in the indoor track. We will
discuss your expectations for the program and answer any questions that you may have. The training will start
the following week.
Please keep the following schedule on-hand to stay on track with the program. Get excited, we are here to
support you every step of way!
Disclaimer: You should always consult your physician before starting an exercise program. Seton Hall shall
not be liable for any injuries or damages you may sustained as a result of your participation in this program.
http://www.coolrunning.com/engine/2/2_3/181.shtml
Based on training program by Josh Clark
Week
Workout 1
Workout 2
Workout 3
#1
Oct 10 - 14
Brisk five-minute warmup walk.
Then alternate 60 seconds of
jogging and 90 seconds of walking
for a total of 20 minutes.
Brisk five-minute warmup walk.
Then alternate 60 seconds of
jogging and 90 seconds of walking
for a total of 20 minutes.
Brisk five-minute warmup walk.
Then alternate 60 seconds of
jogging and 90 seconds of walking
for a total of 20 minutes.
#2
Oct 17 - 21
Brisk five-minute warmup walk.
Then alternate 90 seconds of
jogging and two minutes of walking
for a total of 20 minutes.
Brisk five-minute warmup walk.
Then alternate 90 seconds of
jogging and two minutes of walking
for a total of 20 minutes.
Brisk five-minute warmup walk.
Then alternate 90 seconds of
jogging and two minutes of walking
for a total of 20 minutes.
#3
Oct 24 - 28
Brisk five-minute warmup walk,
then do two repetitions of the
following:
Jog 200 yards (or 90 seconds)
Walk 200 yards (or 90 seconds)
Jog 400 yards (or 3 minutes)
Walk 400 yards (or three minutes)




Brisk five-minute warmup walk,
then do two repetitions of the
following:
Jog 200 yards (or 90 seconds)
Walk 200 yards (or 90 seconds)
Jog 400 yards (or 3 minutes)
Walk 400 yards (or three minutes)




Brisk five-minute warmup walk,
then do two repetitions of the
following:
Jog 200 yards (or 90 seconds)
Walk 200 yards (or 90 seconds)
Jog 400 yards (or 3 minutes)
Walk 400 yards (or three minutes)
Brisk five-minute warmup walk,
then:
Jog 1/4 mile (or 3 minutes)
Walk 1/8 mile (or 90 seconds)
Jog 1/2 mile (or 5 minutes)
Walk 1/4 mile (or 2-1/2 minutes)
Jog 1/4 mile (or 3 minutes)
Walk 1/8 mile (or 90 seconds)
Jog 1/2 mile (or 5 minutes)







Brisk five-minute warmup walk,
then:
Jog 1/4 mile (or 3 minutes)
Walk 1/8 mile (or 90 seconds)
Jog 1/2 mile (or 5 minutes)
Walk 1/4 mile (or 2-1/2 minutes)
Jog 1/4 mile (or 3 minutes)
Walk 1/8 mile (or 90 seconds)
Jog 1/2 mile (or 5 minutes)




Brisk five-minute warmup walk,
#4
Oct 31 - Nov 4 then:
#5
Nov 7 - 11
#6
Nov 14-18
#7
Nov 21 - 25







Jog 1/4 mile (or 3 minutes)
Walk 1/8 mile (or 90 seconds)
Jog 1/2 mile (or 5 minutes)
Walk 1/4 mile (or 2-1/2 minutes)
Jog 1/4 mile (or 3 minutes)
Walk 1/8 mile (or 90 seconds)
Jog 1/2 mile (or 5 minutes)












Brisk five-minute warmup walk,
then:
Jog 1/2 mile (or 5 minutes)
Walk 1/4 mile (or 3 minutes)
Jog 1/2 mile (or 5 minutes)
Walk 1/4 mile (or 3 minutes)
Jog 1/2 mile (or 5 minutes)
Brisk five-minute warmup walk,
then:
 Jog 3/4 mile (or 8 minutes)
 Walk 1/2 mile (or 5 minutes)
 Jog 3/4 mile (or 8 minutes)
Brisk five-minute warmup walk,
then jog two miles (or 20 minutes)
with no walking.





Brisk five-minute warmup walk,
then:
Jog 1/2 mile (or 5 minutes)
Walk 1/4 mile (or 3 minutes)
Jog 3/4 mile (or 8 minutes)
Walk 1/4 mile (or 3 minutes)
Jog 1/2 mile (or 5 minutes)
Brisk five-minute warmup walk,
then:
 Jog 1 mile (or 10 minutes)
 Walk 1/4 mile (or 3 minutes)
 Jog 1 mile (or 10 minutes)
Brisk five-minute warmup walk,
then jog 2-1/4 miles (or 22 minutes)
with no walking.
Brisk five-minute warmup walk,
then jog 2.5 miles (or 25 minutes).
Brisk five-minute warmup walk,
then jog 2.5 miles (or 25 minutes).
Brisk five-minute warmup walk,
then jog 2.5 miles (or 25 minutes).
Brisk five-minute warmup walk,
Brisk five-minute warmup walk,
Brisk five-minute warmup walk,
#8
then
jog
2.75
miles
(or
28
minutes).
then
jog
2.75
miles
(or
28
minutes).
then jog 2.75 miles (or 28 minutes).
Nov 28 - Dec 2
#9
Dec 5 - 9
Brisk five-minute warmup walk,
then jog 3 miles (or 30 minutes).
Brisk five-minute warmup walk,
then jog 3 miles (or 30 minutes).
The final workout! Congratulations!
Brisk five-minute warmup walk,
then jog 3 miles (or 30 minutes).
After You've Completed The Couch to 5K ® Running Plan
Congratulations, YOU did it! Don’t stop now, continue with your training.
Disclaimer: You should always consult your physician before starting an exercise program. Seton Hall shall
not be liable for any injuries or damages you may sustained as a result of your participation in this program.