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Couch to 5K in 3 Weeks

Everyone starts somewhere in their fitness journey. Whether you are trying to figure out what path is right for you, looking to switch from strength training or add a new activity, running is for everyone. Running lives in peoples culture, it’s in our history, and it’s the most functional activity we can do for our body. Running works out every muscle in our body and releases endorphins that give you a dopamine rush or runners high.

My goal is to encourage everyone to at least give it a try with my 3 week couch to 5K running plan. I also plan on releasing a 5k to 10k running plan if this gets some positive feedback as well as a 10k to 13.1 and 13.1 to 26.2, and even 26.2 to half ironman. Because that was my journey.

First of all, like anything else in life, running has its ups and downs. It is just as important to push yourself as it is to listen to your body and recover appropriately. Also, there will be times when you feel like you can conquer anything after a run, and there will be times when you feel defeated for thinking you're backtracking. The important thing is to not compare yourself to others training, and know that training is going to be a rollercoaster but eventually after crossing the finish line you will feel on top.

Day 1







Week 1

Brisk 30 minute walk

12 Sets: 60 sec. Jog to 60 sec. walk

Brisk 30 minute walk with hills/incline

5 rounds 90 sec. Jog 30 sec. walk + 5 rounds 60 sec. Jog to 30 sec. walk

Stretch and recover

1 mile run easy effort

20 minute incline walk

Week 2

Brisk 30 minute walk

10 rounds: 90 sec. run to 60 sec. walk

3 rounds: 4minute run to 2 minute walk

1 1/2 mile run

Stretch and recover

30 minute incline walk

2 mile easy jog

Week 3

30 minute walk with incline

10 rounds 2 minute run 1 minute walk

3 rounds: 5 minute jog to 2 minute walk

1 mile run

Stretch and recover

5 rounds 60 second Jog to 2 minute walk

3..11 miles (5km)

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