Couch to 5k Training, 4 Aug - 24 Sep 15, Spotsylvania Regional Medical Center, Tuesdays and Thursdays, 6-7 PM

Please feel free to come out and try it for free.  We will be signing up participants at each session if you try it out and want to continue for the entire 8 weeks.  Cost for the 8 week program is $25.00 for an individual or $30.00 for a family and includes a one year membership in the Fredericksburg Area Running Club (FARC).  Signing up on-line is also available at www.runfarc.com then click on the Race Timing Unlimited tab.  If you have any questions, please e-mail farc.grand.prix@gmail.com.                                                
Couch to 5k Running Program Guide

WEEK
TUESDAY
THURSDAY
SAT OR SUN
1
Brisk five minute walk, then 8 repetitions of the following:
  • 60 seconds Jog
  • 90 seconds Walk
Brisk five minute walk, then 8 repetitions of the following:
  • 60 seconds Jog
  • 90 seconds Walk
Brisk five minute walk, then 8 repetitions of the following:
  • 60 seconds Jog
  • 90 seconds Walk
2
Brisk five minute walk, then 6 repetitions of the following:
  • 90 seconds Jog
  • 2 Minutes Walk
Brisk five minute walk, then 6 repetitions of the following:
  • 90 seconds Jog
  • 2 minutes Walk
Brisk five minute walk, then 6 repetitions of the following:
  • 90 seconds Jog
  • 2 minutes Walk
3
STARTING TO PICK UP
Brisk five minute walk, then 2 repetitions of the following:
  • 90 seconds Jog
  • 90 seconds Walk
  • 3 minutes Jog
  • 3 minutes Walk
Brisk five minute walk, then 2 repetitions of the following:
  • 90 seconds Jog
  • 90 seconds Walk
  • 3 minutes Jog
  • 3 minutes Walk
Brisk five minute walk, then 2 repetitions of the following:
  • 90 seconds Jog
  • 90 seconds Walk
  • 3 minutes Jog
  • 3 minutes Walk

4


HALF WAY MARK YOU CAN DO IT!!!

Brisk five minute walk, then following:
  • 3 minutes Jog
  • 90 seconds Walk
  • 5 minutes Jog
  • 2.5 minutes Walk
  • 3 minutes Jog
  • 90 seconds Walk
  • 5 Minutes Jog

Brisk five minute walk, then following:
  • 3 minutes Jog
  • 90 seconds Walk
  • 5 minutes Jog
  • 2.5 minutes Walk
  • 3 minutes Jog
  • 90 seconds Walk
  • 5 Minutes Jog

Brisk five minute walk, then following:
  • 3 minutes Jog
  • 90 seconds Walk
  • 5 minutes Jog
  • 2.5 minutes Walk
  • 3 minutes Jog
  • 90 seconds Walk
  • 5 Minutes Jog
5
KEEP GOING!!!
Brisk five minute walk, then:
  • 5 minutes Jog
  • 3 minutes Walk
  • 5 minutes Jog
  • 3 minutes Walk
  • 5 minutes Jog
Brisk five minute walk, then:
  • 8 minutes Jog
  • 5 minutes Walk
  • 8 minutes Jog
Brisk five minute walk, then:
20 minutes of jogging with no walking
6
DON’T QUIT ON ME
Brisk five minute walk, then:
  • 5 minutes Jog
  • 3 minutes Walk
  • 8 minutes Jog
  • 3 minutes Walk
  • 5 minutes Jog
Brisk five minute walk, then:
  • 10 minutes Jog
  • 3 minutes Walk
  • 10 minutes Jog
Brisk five minute walk, then:
  • 25 minutes Jog, with no walking
7
LOOK AT YOU GO!
Brisk five minute walk, then:
  • 25 minutes Jogging
Brisk five minute walk, then:
  • 25 minutes Jogging
Brisk five minute walk, then:
  • 28 minutes Jogging
8

FINAL WEEK!! J
Brisk five minute walk, then:
  • 28 minutes of jogging
Brisk five minute walk, then:
  • 28 minutes of jogging

GET YOUR 5K ON!!!
GOOD LUCK J J

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