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    The document outlines a 9 week couch to 5k running plan with 3 workouts per week. Each workout starts with a 5 minute warmup walk and includes intervals of jogging and walking with the jogging intervals gradually increasing in duration and the walking intervals decreasing over the course of the 9 weeks until being able to jog for 30 minutes continuously by the end.

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    The document outlines a 9 week couch to 5k running plan with 3 workouts per week. Each workout starts with a 5 minute warmup walk and includes intervals of jogging and walking with the jogging intervals gradually increasing in duration and the walking intervals decreasing over the course of the 9 weeks until being able to jog for 30 minutes continuously by the end.

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    Attribution Non-Commercial (BY-NC)
    Unduh sebagai PDF, TXT atau baca online dari Scribd
    Tandai sebagai konten tidak pantas
    227 tayangan1 halaman

    C25K

    Diunggah oleh

    jpage3
    The document outlines a 9 week couch to 5k running plan with 3 workouts per week. Each workout starts with a 5 minute warmup walk and includes intervals of jogging and walking with the jogging intervals gradually increasing in duration and the walking intervals decreasing over the course of the 9 weeks until being able to jog for 30 minutes continuously by the end.

    Hak Cipta:

    Attribution Non-Commercial (BY-NC)
    Unduh sebagai PDF, TXT atau baca online dari Scribd
    Tandai sebagai konten tidak pantas
    dari 1

    Couch to 5k Running Plan

    Week 1 Workout 1 Brisk five minute warmup walk, then do eight (8) repetitions of the following: 60 seconds of jogging 90 seconds of walking Brisk five minute warmup walk, then do six (6) repetitions of the following: 90 seconds of jogging 2 minutes of walking Brisk five minute warmup walk, then do two (2) repetitions of the following: 90 seconds of jogging 90 seconds of walking 3 minutes of jogging 3 minutes of walking Brisk five minute warmup walk, then do: 3 minutes of jogging 90 seconds of walking 5 minutes of jogging 2 1/2 minutes of walking 3 minutes of jogging 90 seconds of walking 5 minutes of jogging Brisk five minute warmup walk, then do: 5 minutes of jogging 3 minutes of walking 5 minutes of jogging 3 minutes of walking 5 minutes of jogging Brisk five minute warmup walk, then do: 5 minutes of jogging 3 minutes of walking 8 minutes of jogging 3 minutes of walking 5 minutes of jogging Brisk five minute warmup walk, then do 25 minutes of jogging. Brisk five minute warmup walk, then do 28 minutes of jogging. Brisk five minute warmup walk, then do 30 minutes of jogging. Workout 2 Brisk five minute warmup walk, then do eight (8) repetitions of the following: 60 seconds of jogging 90 seconds of walking Brisk five minute warmup walk, then do six (6) repetitions of the following: 90 seconds of jogging 2 minutes of walking Brisk five minute warmup walk, then do two (2) repetitions of the following: 90 seconds of jogging 90 seconds of walking 3 minutes of jogging 3 minutes of walking Brisk five minute warmup walk, then do: 3 minutes of jogging 90 seconds of walking 5 minutes of jogging 2 1/2 minutes of walking 3 minutes of jogging 90 seconds of walking 5 minutes of jogging Brisk five minute warmup walk, then do: 8 minutes of jogging 5 minutes of walking 8 minutes of jogging Workout 3 Brisk five minute warmup walk, then do eight (8) repetitions of the following: 60 seconds of jogging 90 seconds of walking Brisk five minute warmup walk, then do six (6) repetitions of the following: 90 seconds of jogging 2 minutes of walking Brisk five minute warmup walk, then do two (2) repetitions of the following: 90 seconds of jogging 90 seconds of walking 3 minutes of jogging 3 minutes of walking Brisk five minute warmup walk, then do: 3 minutes of jogging 90 seconds of walking 5 minutes of jogging 2 1/2 minutes of walking 3 minutes of jogging 90 seconds of walking 5 minutes of jogging Brisk five minute warmup walk, then do 20 minutes of jogging with no walking.

    Brisk five minute warmup walk, then do: 10 minutes of jogging 3 minutes of walking 10 minutes of jogging

    Brisk five minute warmup walk, then do 25 minutes of jogging with no walking.

    7 8 9

    Brisk five minute warmup walk, then do 25 minutes of jogging. Brisk five minute warmup walk, then do 28 minutes of jogging. Brisk five minute warmup walk, then do 30 minutes of jogging.

    Brisk five minute warmup walk, then do 25 minutes of jogging. Brisk five minute warmup walk, then do 28 minutes of jogging. The final workout. Congrats! Brisk five minute warmup walk, then do 30 minutes of jogging.

    Source: http://www.coolrunning.com/

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