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60 second of jogging 90 second of walking. Walk 20 minutes day 2.
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How to use the plan using the couch to 5k training plan is simple.
Couch to 5k walking plan pdf. About 30 minutes 3 days per week. Just start your training on week 1 and progress through the days normally. Later on when you ve experienced long periods of running you won t need to walk as much.
Notes tips clarifications and things to keep in mind this program is intended for people who want to walk the 5k race at a steady strong pace and who consider them selves or who would like to become fitness walkers if your goal is to walk the 5k at a leisurely pace then you proba. 5 min brisk walk repeat day one repeat day one repeat day one run 20 min run 25 min walk 5 min to cool down walk 5 min to cool down couch to 5k plan. Oct 11 2012 photo by sollina images getty.
After all it takes between 10 and 30 minutes to walk a mile. This beginner friendly training program will take you from the couch to a 5k in just 6 weeks. Monday tuesday wednesday thursday friday saturday sunday week 1 30 minute walk week 2 week 3 week 4 week 5 week 6 week 7 week 8 week 9 week 10 30 minute walk 30 minute walk 30 minute walk 30 minute walk 30 minute walk 30 minute walk 30 minute walk 30 minute walk 30 minute walk.
Train for your first 5k with this free walking plan. The 5k walking plan. You re going to take it a little easier this week so that you re well rested for your big race.
The better your body is at walking the easier it will be to walk the 3 1 miles involved in your 5k walking race. Walk 60 minutes week 10 your 5k is this week. With this walking guide you ll safely and gradually progress from little to no regular exercise to a 5k approximately 3 1 miles walk or if you have already been exercising but are ready to take things to the next level you can adapt the plan by jumping ahead to week two or three.
Walk 20 minutes. Couch to 5k running plan week workout 1 workout 2 workout 3 1 brisk five minute warmup walk then do eight 8 repetition of the following. Training to walk a 5k race starts with just training to walk more.
Training yourself to walk 5k comfortably and quickly. Be sure to stretch before and after and start each session with a 5 minute warm up walk or jog. 60 seconds of jogging 90 seconds of walking brisk five minute warmup walk then do eight 8 repetition of the following.
In the beginning you will be doing lots of walking as warm ups and cool downs. The training plan for each week is indicated on the calendar you do not have to run on the exact dates. From the couch to the 5k.
Couch to 5k walking plan please consult a physician before starting any exercise routine week 1 day 1.
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