COUCH TO 5K – 9 Week Training Program Rules of Engagement BOSTON FIRE DEPARTMENT H UMAN PERFORMANCE PROGRAM • Complete O2X Steps 1 & 2 before each session. Step 4 after each session. • Complete each session in order • Complete 3 sessions per week • 1 rest day between each session • Perform strength work after each run workout o Keep reps on lower end and add more as you progress Tips • • • • • • 200 meters = 1/8 mile, ½ lap on track, or 30 seconds max effort 400 meters = ¼ mile, 1 lap on track, or 1 minute of max effort 800 meters = ½ mile, 2 laps on track, or 2 minutes of max effort Speed work – Max effort @ 85% or higher Tempo – Sustained effort @ 75% of max effort Endurance – Lighter effort @ 65% of max effort Week Session 1 Speed work -‐ Upper Body 8 -‐200m (30 seconds) x 4 sets *2.5min rest/walk/jog post set -‐Push ups 10-‐15 reps x 3 sets -‐Pull ups 5-‐8 reps x 3 sets -‐200m (30 seconds) x 6 sets *2.5m rest/walk/jog post set -‐Push ups 10-‐15 reps x 3 sets -‐Pull ups 5-‐8 reps x 3 sets -‐200m (30 seconds) x 7 sets *2min rest/walk/jog post set -‐Push ups 10-‐15 reps x 3 sets -‐Pull ups 5-‐8 reps x 3 sets -‐200m (30 seconds) x 8 sets *2min rest/walk/jog post set -‐Push ups 10-‐15 reps x 3 sets -‐Pull ups 5-‐8 reps x 3 sets -‐400m (1 minute) x 4 sets *2.5min rest/walk/jog post set -‐Push ups 10-‐15 reps x 3 sets -‐Pull ups 5-‐8 reps x 3 sets -‐400m (1 minute) x 5 sets *2.5min rest/walk/jog post set -‐Push ups 10-‐15 reps x 3 sets -‐Pull ups 5-‐8 reps x 3 sets -‐400m (1 minute) x 6 reps *2.5min rest/walk/jog post set -‐Pushups 10-‐15 reps x 3 sets -‐Pull ups 5-‐8 reps x 3 sets -‐200m (30 seconds) x 6 sets *2min rest/walk/jog post set -‐Push ups 10-‐15 reps x 3 sets -‐Pull ups 5-‐8 reps x 3 sets 9 -‐30min jog 1 2 3 4 5 6 7 Session 2 Session 3 Tempo -‐ Core -‐800m (2 minutes) x 2 sets *3.5min rest/walk/jog post set -‐Plank 30-‐45 seconds x 3 sets -‐Crunches 20-‐30 reps x 3 sets -‐800m (2 minutes) x 3 sets *3.5min rest/walk/jog post set -‐Plank 30-‐45 seconds x 3 sets -‐Crunches 20-‐30 reps x 3 sets -‐800m (2 minutes) x 3 sets *3min rest/walk/jog post set -‐Plank 30-‐45 seconds x 3 sets -‐Crunches 20-‐30 reps x 3 sets -‐800m (2 minutes) x 4 sets *3min rest/walk/jog post set -‐Plank 30-‐45 seconds x 3 sets -‐Crunches 20-‐30 reps x 3 sets -‐800m (2 minutes) x 4 sets *3min rest/walk/jog post set -‐Plank 30-‐45 seconds x 3 sets -‐Crunches 20-‐30 reps x 3 sets -‐800m (2 minutes) x 3 sets *2 min rest/walk/jog post set -‐Plank 30-‐34 seconds x 3 sets -‐Crunches 20-‐30 reps x 3 sets -‐800m (2 minutes) x 5 sets -‐2min rest/walk/jog post set -‐Plank 30-‐45 seconds x 3 sets -‐Crunches 20-‐30 reps x 3 sets -‐800m (2 minutes) x 4 sets *3min rest/walk/jog post set -‐Plank 30-‐45 seconds x 3 sets -‐Crunches 20-‐30 reps x 3 sets -‐400m (1 minute) x 2 reps *4 min rest/walk/jog post sets Endurance -‐ Lower Body -‐1 mile *2min run/1 min walk to 1 mile -‐Bodyweight Squats 15-‐ 25 reps x 3 sets -‐Lunges 15-‐25 reps x 3 sets per leg -‐1 mile *Light pace -‐Bodyweight Squats 15-‐25 reps x 3 sets -‐Lunge 15-‐25 reps x 3 sets per leg -‐2 miles *Light 1st mile. Run/walk 2nd if needed -‐Bodyweight Squats 15-‐25 reps x 3 sets -‐Lunge 15-‐25 reps x 3 sets per leg -‐2 miles -‐Bodyweight Squats 15-‐25 reps x 3 sets -‐Lunge 15-‐25 reps x 3 sets per leg -‐1 mile x 3 sets *rest/walk 8-‐10min post set -‐Bodyweight Squats 15-‐25 reps x 3 sets -‐Lunge 15-‐25 reps x 3 sets per leg -‐2 miles x 2 sets *rest/walk 10min post set -‐Bodyweight Squats 15-‐25 reps x 3 sets -‐Lunge 15-‐25 reps x 3 sets per leg -‐2 miles x 2 sets *rest/walk 5min post set -‐Bodyweight Squats 15-‐25 reps x 3 sets -‐Lunge 15/25 reps x 3 sets per leg -‐1.5 miles x 3 sets *rest/walk 7min post set -‐Race © O2X HPP, LLC 2015
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