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Couch To 5k Treadmill Version

The document outlines a 9-week couch to 5k treadmill training plan. It provides 3 workout options for each week that increase in duration and intensity as the weeks progress. Each workout consists of intervals of walking and running with warm-up and cool-down periods. The goal is to build up to running for 30 minutes continuously by the end of the 9th week.

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mansree97529
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1K views2 pages

Couch To 5k Treadmill Version

The document outlines a 9-week couch to 5k treadmill training plan. It provides 3 workout options for each week that increase in duration and intensity as the weeks progress. Each workout consists of intervals of walking and running with warm-up and cool-down periods. The goal is to build up to running for 30 minutes continuously by the end of the 9th week.

Uploaded by

mansree97529
Copyright
© Attribution Non-Commercial (BY-NC)
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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Couch to 5k Treadmill Version

Speed will come over time (after you have finished the program). With the walking, just walk at a nice brisk
pace.
Week

Workout 1

Workout 2

Workout 3

00:00-5:00: Warmup walk


5:00-6:00: Run
6:00-7:30: Walk
7:30-8:30: Run
8:30-10:00: Walk
10:00-11:00: Run
11:00-12:30: Walk
12:30-13:30: Run
13:30-15:00: Walk
15:00-16:00: Run
16:00-17:30: Walk
17:30-18:30: Run
18:30-20:00: Walk
20:00-21:00: Run
21:00-22:30: Walk
22:30-23:30: Run
23:30-25:00: Walk

00:00-5:00: Warmup walk


5:00-6:00: Run
6:00-7:30: Walk
7:30-8:30: Run
8:30-10:00: Walk
10:00-11:00: Run
11:00-12:30: Walk
12:30-13:30: Run
13:30-15:00: Walk
15:00-16:00: Run
16:00-17:30: Walk
17:30-18:30: Run
18:30-20:00: Walk
20:00-21:00: Run
21:00-22:30: Walk
22:30-23:30: Run
23:30-25:00: Walk

00:00-5:00: Warmup walk


5:00-6:00: Run
6:00-7:30: Walk
7:30-8:30: Run
8:30-10:00: Walk
10:00-11:00: Run
11:00-12:30: Walk
12:30-13:30: Run
13:30-15:00: Walk
15:00-16:00: Run
16:00-17:30: Walk
17:30-18:30: Run
18:30-20:00: Walk
20:00-21:00: Run
21:00-22:30: Walk
22:30-23:30: Run
23:30-25:00: Walk

25:00-30:00: Cooldown Walk

25:00-30:00: Cooldown Walk

25:00-30:00: Cooldown Walk

00:00-5:00: Warmup walk


5:00-6:30: Run
6:30-8:30: Walk
8:30-10:00: Run
10:00-12:00: Walk
12:00-13:30: Run
13:30-15:30: Walk
15:30-17:00: Run
17:00-19:00: Walk
19:00-20:30: Run
20:30-22:30: Walk
22:30-24:00: Run
24:00-26:00: Walk
26:00-30:00: Cooldown Walk

00:00-5:00: Warmup walk


5:00-6:30: Run
6:30-8:30: Walk
8:30-10:00: Run
10:00-12:00: Walk
12:00-13:30: Run
13:30-15:30: Walk
15:30-17:00: Run
17:00-19:00: Walk
19:00-20:30: Run
20:30-22:30: Walk
22:30-24:00: Run
24:00-26:00: Walk
26:00-30:00: Cooldown Walk

00:00-5:00: Warmup walk


5:00-6:30: Run
6:30-8:30: Walk
8:30-10:00: Run
10:00-12:00: Walk
12:00-13:30: Run
13:30-15:30: Walk
15:30-17:00: Run
17:00-19:00: Walk
19:00-20:30: Run
20:30-22:30: Walk
22:30-24:00: Run
24:00-26:00: Walk
26:00-30:00: Cooldown Walk

00:00-5:00: Warmup walk


5:00-6:30: Run
6:30-8:00: Walk
8:00-11:00: Run
11:00-14:00: Walk
14:00-15:30: Run
15:30-17:00: Walk
17:00-20:00: Run
20:00-23:00: Walk

00:00-5:00: Warmup walk


5:00-6:30: Run
6:30-8:00: Walk
8:00-11:00: Run
11:00-14:00: Walk
14:00-15:30: Run
15:30-17:00: Walk
17:00-20:00: Run
20:00-23:00: Walk

00:00-5:00: Warmup walk


5:00-6:30: Run
6:30-8:00: Walk
8:00-11:00: Run
11:00-14:00: Walk
14:00-15:30: Run
15:30-17:00: Walk
17:00-20:00: Run
20:00-23:00: Walk

23:00-28:00: Cooldown Walk

23:00-28:00: Cooldown Walk

23:00-28:00: Cooldown Walk

00:00-5:00: Warmup walk


5:00-8:00: Run
8:00-9:30: Walk
9:30-14:30: Run
14:30-17:00: Walk
17:00-20:00: Run
20:00-21:30: Walk
21:30-26:30: Run
26:30-30:00: Cooldown Walk

00:00-5:00: Warmup walk


5:00-8:00: Run
8:00-9:30: Walk
9:30-14:30: Run
14:30-17:00: Walk
17:00-20:00: Run
20:00-21:30: Walk
21:30-26:30: Run
26:30-30:00: Cooldown Walk

00:00-5:00: Warmup walk


5:00-8:00: Run
8:00-9:30: Walk
9:30-14:30: Run
14:30-17:00: Walk
17:00-20:00: Run
20:00-21:30: Walk
21:30-26:30: Run
26:30-30:00: Cooldown Walk

00:00-5:00: Warmup walk


5:00-10:00: Run
10:00-13:00: Walk
13:00-18:00: Run
18:00-21:00: Walk
21:00-26:00: Run
26:00-30:00: Cooldown Walk

00:00-5:00: Warmup walk


5:00-13:00: Run
13:00-18:00: Walk
18:00-26:00: Run
26:00-30:00: Cooldown Walk

00:00-5:00: Warmup walk


5:00-25:00: Run
25:00-30:00: Cooldown Walk

00:00-5:00: Warmup walk


5:00-10:00: Run
10:00-13:00: Walk
13:00-21:00: Run
21:00-24:00: Walk
24:00-29:00: Run
29:00-34:00: Cooldown Walk

00:00-5:00: Warmup walk


5:00-15:00: Run
15:00-18:00: Walk
18:00-28:00: Run
28:00-33:00: Cooldown Walk

00:00-5:00: Warmup walk


5:00-30:00: Run
30:00-35:00: Cooldown Walk

00:00-5:00: Warmup walk


5:00-30:00: Run
30:00-35:00: Cooldown Walk

00:00-5:00: Warmup walk


5:00-30:00: Run
30:00-35:00: Cooldown Walk

00:00-5:00: Warmup walk


5:00-30:00: Run
30:00-35:00: Cooldown Walk

00:00-5:00: Warmup walk


5:00-33:00: Run
33:00-38:00: Cooldown Walk

00:00-5:00: Warmup walk


5:00-33:00: Run
33:00-38:00: Cooldown Walk

00:00-5:00: Warmup walk


5:00-33:00: Run
33:00-38:00: Cooldown Walk

00:00-5:00: Warmup walk


5:00-35:00: Run
35:00-40:00: Cooldown Walk

00:00-5:00: Warmup walk


5:00-35:00: Run
35:00-40:00: Cooldown Walk

00:00-5:00: Warmup walk


5:00-35:00: Run
35:00-40:00: Cooldown Walk

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