Coach to 5K program

Here is the entire couch to 5k program.

I encourage all of you to come out and join us Sunday morning for a group run (ALL FITNESS LEVELS ALLOWED - after all this is the COUCH to 5K program!)

Once we are completed with this you will be ready for the Color Vibe 5k, the warrior dash or for any other fun fitness 5k you are preparing for!!!

Week One

Workout One:

Sunday March 25th 9am

Meet at AF Monroe (Members and non-members invite)

• Brisk 5 minute warm up walk
• Alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes
• Total work out time: 25 minutes 

Workout Two: On your own

• Brisk 5 minute warm up walk
• Alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes
• Total work out time: 25 minutes 

Workout Three: On you own

• Brisk 5 minute warm up walk
• Alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes
• Total work out time: 25 minutes 

Congratulations you have finished week. Be proud of yourself you have made the decision to make yourself and your health a priority!

8 weeks until you are race ready :)

Week Two

Work out One:

Sunday March 31st (Easter) / Meeting to be determined due to holiday

• Brisk 5 minute warm up walk
• Alternate 90 seconds jogging and two minutes of walking for a total of 20 minutes
• Total work out time: 25 minutes

Workout Two: On your own

• Brisk 5 minute warm up walk
• Alternate 90 seconds jogging and two minutes of walking for a total of 20 minutes
• Total work out time: 25 minutes

Workout Three: On your own

• Brisk 5 minute warm up walk
• Alternate 90 seconds jogging and two minutes of walking for a total of 20 minutes
• Total work out time: 25 minutes

Two weeks down. 7 weeks to go. Keep up the GREAT WORK!

Week Three

Workout One:

Sunday April 7th 9am

Meet at AF Monroe (Members and non-members invited)

• Brisk 5 minute warm up walk then do two repetitions of the following: 
• Jog 200 yards or 90 seconds
• Walk 200 yards or 90 seconds
• Jog 400 yards or 3 minutes
• Walk 400 yards or 3 minutes

Workout Two: On your own

• Brisk 5 minute warm up walk then do two repetitions of the following: 
• Jog 200 yards or 90 seconds
• Walk 200 yards or 90 seconds
• Jog 400 yards or 3 minutes
• Walk 400 yards or 3 minutes

Workout Three: On your own

• Brisk 5 minute warm up walk then do two repetitions of the following: 
• Jog 200 yards or 90 seconds
• Walk 200 yards or 90 seconds
• Jog 400 yards or 3 minutes
• Walk 400 yards or 3 minutes

Three weeks down. 6 until we are color vibe ready!

Week Four

Workout One: 

Sunday April 14th

Meet at AF Monroe (Member and non-members invited)

• Brisk 5 minute warm up
• Jog 1/4 mile or 3 minutes
• Walk 1/8 mile or 90 seconds
• Jog 1/2 mile or 5 minutes
• Walk 1/4 mile or 2 minutes
• Jog 1/4 mile or 3 minutes
• Walk 1/8 mile or 90 seconds
• Jog 1/2 mile or 5 minutes

Workout Two: On your own

• Brisk 5 minute warm up
• Jog 1/4 mile or 3 minutes
• Walk 1/8 mile or 90 seconds
• Jog 1/2 mile or 5 minutes
• Walk 1/4 mile or 2 minutes
• Jog 1/4 mile or 3 minutes
• Walk 1/8 mile or 90 seconds
• Jog 1/2 mile or 5 minutes

Workout Three: On your own

• Brisk 5 minute warm up
• Jog 1/4 mile or 3 minutes
• Walk 1/8 mile or 90 seconds
• Jog 1/2 mile or 5 minutes
• Walk 1/4 mile or 2 minutes
• Jog 1/4 mile or 3 minutes
• Walk 1/8 mile or 90 seconds
• Jog 1/2 mile or 5 minutes

Congratulations. You are half way through the program. Be proud of what you have accomplished!

Your hard work is paying off!

Week Five

Workout One: 

Sunday April 21st 9am

Meet at AF Monroe (Members and non-members invited)

• Brisk 5 minute warm up (walk)
• Jog 1/2 mile or 5 minutes
• Walk 1/4 mile or 3 minutes
• Jog 1/2 mile or 5 minutes
• Walk 1/4 mile or 3 minutes
• Jog 1/2 mile or 5 minutes

Workout Two: On your own

• Brisk 5 minute minute warm up walk
• Jog 3/4 mile or 8 minutes
• Walk 1/2 mile or 5 minutes
• Jog 3/4 mile or 8 minutes

Workout Three: On your own

• Brisk 5 minute warm up walk
• Jog two miles or 20 minutes

This has been a big week. You are doing great. You have come far. Don't give up!!! You are almost ready for the race!!!!

Week Six

Workout one: 

Sunday April 28th 9am

Meet at AF Monroe (member and non-members invited)

• Brisk 5 minute warm up walk
• Jog 1/2 mile or 5 minutes
• Walk 1/4 mile or 3 minutes
• Jog 3/4 mile or 8 minutes
• Walk 1/4 mile or 3 minutes
• Jog 1/2 mile or 5 minutes

Workout Two: On your own

• Brisk 5 minute warm up walk
• Jog 1 mile or 10 minutes
• Walk 1/4 mile or 3 minutes
• Jog 1 mile or 10 minutes

Workout Three: On your own

• Brisk 5 minute warmup walk
• Jog 2 1/4 miles or for 22 minutes

SIX training weeks down. Three more left!

Week Seven

Workout One: 

Sunday May 5th 9am

Meet at AF Monroe (member and non-members invited)

• Brisk 5 minute warmup walk
• jog 2.5 miles or 25 minutes

Workout Two: On your own

• Brisk 5 minute warmup walk
• jog 2.5 miles or 25 minutes

Workout Three: On your own

• Brisk 5 minute warmup walk
• jog 2.5 miles or 25 minutes

Week EIGHT 

Workout One: 

Sunday May 12th 9am

Meet at AF Monroe (member and non-members invited)

• Brisk 5 minute warmup walk
• jog 2.75 miles or 28 minutes

Workout Two: On your own

• Brisk 5 minute warmup walk
• jog 2.75 miles or 28 minutes

Workout Three: On your own

• Brisk 5 minute warmup walk
• jog 2.75 miles or 28 minutes

ONE WEEK LEFT. You have almost completed the entire program!!!!!

WEEK NINE 

Workout One: 

Sunday May 19th 9am

Meet at AF Monroe (member and non-members invited)

• Brisk 5 minute warmup walk
• jog 3 miles or 30 minutes

Workout Two: On your own

• Brisk 5 minute warmup walk
• jog 3 miles or 30 minutes

Workout Three: On your own

• Brisk 5 minute warmup walk
• jog 3 miles or 30 minutes

Congratulations. You have finished the entire program. You should now be able to successully complete your first 5k!

Well done. 

Take a moment and celebrate!