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Strength

Couch to 5K in 14 Days

Overview

This plan blends walking, jogging and running to gradually increase your cardiovascular capacity so you can successfully complete a 5K.

Easy warm ups plus initial bouts of jogging start adapting your legs to impact and stimulating cardiovascular improvements.

As the plan progresses, we increase the time on your feet and the intensity of the workouts to build up the tolerance you need to complete the race.

How to do this Workout ?

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  • day 1 Interval Run #1 intervalrun#1
  • day 2 45min Walk 45minwalk
  • day 3 Interval Run #2 intervalrun#2
  • day 4 20min Walk 20minwalk
  • day 5 Interval Run #3 intervalrun#3
  • day 6 Interval Run #4 intervalrun#4
  • day 7 20min Walk 20minwalk
  • workout
  • Rest
    • Warmup
    • Sets
    • Reps/Time
    • Rest (s)
      • 1A
      • Walk
      • Walk
      • 1
      • 600
      • 0
      • Sets : 1 | Reps/Time : 600 | Rest (s) : 0
    • Circuit
    • Sets
    • Reps/Time
    • Rest (s)
      • 2A
      • Jog
      • Jog
      • 1
      • 120
      • 0
      • Sets : 1 | Reps/Time : 120 | Rest (s) : 0
      • 2B
      • Walk
      • Walk
      • 1
      • 60
      • 0
      • Sets : 1 | Reps/Time : 60 | Rest (s) : 0
** - as much as possible; @ - each side
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