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Strength

Couch to 5K in 14 Days

Goals

Cardio

Body Parts Involved

Lower Body

Duration

30 Minutes

Difficulty

Beginner

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.

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
  - 1
  - 600
  - 0
  - Sets : 1 | Reps/Time : 600 | Rest (s) : 0
- Circuit
- Sets
- Reps/Time
- Rest (s)
- - 2A
  - Jog
  - 1
  - 120
  - 0
  - Sets : 1 | Reps/Time : 120 | Rest (s) : 0
- - 2B
  - Walk
  - 1
  - 60
  - 0
  - Sets : 1 | Reps/Time : 60 | Rest (s) : 0