Couch To 5K

Couch to 5K Beginners Training Plan

WeekRun 1 (Tuesday 6.30pm Lytchett rec)Run 2 (Thursday 6.00pm Lytchett Minster School - Horseshoe car park)Run 3 (Weekend Run work – team/pal up)
11 Mile - Run 1 min / Walk 1 min1 Mile - Run 2 mins / Walk 4 mins 1 Mile - Run 2 mins / Walk 3 mins
2 1.25 Miles - Run 2 mins / Walk 2 mins 1.25 Miles - Run 2 mins / Walk 2 mins1.5 Miles -Run 3 mins / Walk 2 Mins
31.5 Miles - Run 4 mins / Walk 4 mins1.5 Miles - Run 3 mins / Walk 2 mins 2 Miles - Run 5 mins / Walk 3 mins
4 2 Miles - Run 6 mins / Walk 2 mins2 Miles - Run 3 mins / Walk 1 mins 2 Miles - Run 8 mins / Walk 4 mins
52 Miles - Run 9 mins / Walk 5 mins2 Miles - Run 5 mins / Walk 1 mins2.5 Miles - Run 10 mins / Walk 4 mins
62.5 Miles - Run 10 mins / Walk 3 mins x 1 Run 12 mins / Walk 2 mins x 12 Miles - Run 7 mins / Walk 1 mins 2.75 Miles - Walk only when needed
72.5 Miles - Run 12 mins / Walk 3 mins 2 Miles - Run 10 mins / Walk 2 mins3 Miles - Walk only when needed
82.5 Miles - Run 15 mins / Walk 2 mins2 Miles - Run 10 mins / Walk 1 minsPark Run

  • A 3 – 5 min brisk walk to warm up prior to starting the run intervals is recommended.

  • A 3 – 5 min steady walk to cool down after your final walk phase to avoid injury is recommended.

  • Stretching of main muscle groups is encouraged after each session to avoid injury, work towards holding each stretch for 2 mins.

Run 1 Location: Lytchett Rec

Meet at the top car park.

 

Run 2 Location: Lytchett Minster School

Meet at the horseshoe car park.