Couch to 5K in only 9 weeks!

Couch to 5K in only 9 weeks!

Have you thought about signing up for a physical challenge? Or have you recently signed up, yet you’re unsure on how you’d go about training and building the muscles and strength to succeed? The answer’s simple, use a structured training session; choose from three different workouts ranging in their intensity levels, followed over a nine week period. 

Top Tips:

  • Train three times per week, allow yourself some rest and recovery days –they’re vital for your performance.
  • Measure your sessions using either time or distance; whatever method is easiest for you. Each session should take approximately 20 or 30 minutes to complete.
  • On week 5, the workouts change in their demands; workout option 3 being the harder choice, jogging for 20 minutes with no walking breaks.  
  • Weeks 7-9 get you to a great level of fitness; we’ve increased the total time for jogging without any walking breaks. You’re now ready to smash the 5K run!
  • 48 hours before the event, don’t push yourself by training; you want to avoid injury and body fatigue. 

Week

Workout 1

Workout 2

Workout 3

1

Brisk five minute warm-up walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes.

Brisk five minute warm-up walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes.

Brisk five minute warm-up walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes.

2

Brisk five minute warm-up walk. Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes.

Brisk five minute warm-up walk. Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes.

Brisk five minute warm-up walk. Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes.

3

Brisk five minute warm-up walk, then do two repetitions of the following:

Jog 180m (or 90 seconds)

Walk 180m (or 90 seconds)

Jog 360m (or 3 minutes)

Walk 360m (or three minutes)

Brisk five minute warm-up walk, then do two repetitions of the following:

Jog 180m (or 90 seconds)

Walk 180m (or 90 seconds)

Jog 360m (or 3 minutes)

Walk 360m (or three minutes)

Brisk five minute warm-up walk, then do two repetitions of the following:

Jog 180m (or 90 seconds)

Walk 180m (or 90 seconds)

Jog 360m (or 3 minutes)

Walk 360m (or three minutes)

4

Brisk five minute warm-up walk, then:

Jog 400m (or 3 minutes)

Walk 200m (or 90 seconds)

Jog 800m (or 5 minutes)

Walk 400m (or 2-1/2 minutes)

Jog 400m (or 3 minutes)

Walk 200m (or 90 seconds)

Jog 800m (or 5 minutes)

Brisk five minute warm-up walk, then:

Jog 400m (or 3 minutes)

Walk 200m (or 90 seconds)

Jog 800m (or 5 minutes)

Walk 400m (or 2-1/2 minutes)

Jog 400m (or 3 minutes)

200m (or 90 seconds)

Jog 800m (or 5 minutes)

Brisk five minute warm-up walk, then:

Jog 400m (or 3 minutes)

Walk 200m (or 90 seconds)

Jog 800m (or 5 minutes)

Walk 400m (or 2-1/2 minutes)

Jog 400m (or 3 minutes)

Walk 200m (or 90 seconds)

Jog 800m (or 5 minutes)

5

Brisk five minute warm-up walk, then:

Jog 800m (or 5 minutes)

Walk 400m (or 3 minutes)

 Jog 800m (or 5 minutes)

Walk 400m (or 3 minutes)

Jog 800m (or 5 minutes)

Brisk five minute warm-up walk, then:

Jog 1.2km (or 8 minutes)

Walk 800m (or 5 minutes)

Jog 1.2km (or 8 minutes)

Brisk five minute warm-up walk, then jog 3.2km (or 20 minutes) with no walking.

6

Brisk five minute warm-up walk, then:

Jog 800m (or 5 minutes)

Walk 400m (or 3 minutes)

1.2km (or 8 minutes)

Walk 400m (or 3 minutes)

Jog 800m (or 5 minutes)

Brisk five minute warm-up walk, then:

Jog 1.6km (or 10 minutes)

Walk 800m (or 3 minutes)

1.6km (or 10 minutes)

Brisk five minute warm-up walk, then jog 3.6km (or 22 minutes) with no walking.

7

Brisk five minute warm-up walk, then jog 4km (or 25 minutes).

Brisk five minute warm-up walk, then jog 4km (or 25 minutes).

Brisk five minute warm-up walk, then jog 4km (or 25 minutes).

8

Brisk five minute warm-up walk, then jog 4.4km (or 28 minutes).

Brisk five minute warm-up walk, then jog 4.4km (or 28 minutes).

Brisk five minute warm-up walk, then jog 4.4km (or 28 minutes).

9

Brisk five minute warm-up walk, then jog 5km (or 30 minutes).

Brisk five minute warm-up walk, then jog 5km (or 30 minutes).

The final workout!

Well done!

Brisk five minute warm-up walk, then jog 5km (or 30 minutes).

Make sure you space out your three days of training throughout the week to give yourself a chance to rest and recover between sessions.

Happy training! 

ymca | 24 March 2015