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Couch 5k 6 Weeks


Couch To 5k In 6 Weeks #c25k!

Spring is here and it is a great time of the year to make a new beginning. Couch to 5k in 6 weeks, now that is a great goal! Since you are here, I presume you know all about the concept, let’s make it count then. Find couch to 5k schedule here.

Brief Overview

From couch potato to 5k, what’s it about? For me, it is all summarised in 5 steps:

Step 1 – Get off the couch!Couch to 5k
Step 2 – Go for a walk!
Step 3 – Go for a walk and do short running stints!
Step 4 – Go for a run and do walking stints at the beginning, middle and end!
Step 5 – Go the distance, do 5k!

It’s as simple as that. Read more about it here.

Couch 5k schedule

Couch 5k – 6 weeks, is it enough? Yes it is. Keep you mind on the objective, that’s the key. 5k in 6 weeks, this is our target. Not 5k in 30 minutes. Couch 5k – 6 weeks!

Week 1:
3 sessions. Best to spread them out throughout the week. Don’t do more than 2 successive days and don’t have a break longer than 2 successive days. Why? First, you don’t want to overdo it, second, you don’t want to break out of the habit – treat a 2 day break as a maximum.
Generally, it is advisable to seek medical advice before taking on any physical activity. Do not make this an excuse not to start. If you are capable of walking and can breathe, you should be able to at least start. Your body will give you best indication if you are capable of the feat. If unsure, seek advice.

Sessions 1-3.
Start with minimum 5 minute walk. Walk at a comfortable pace, but slightly quicker than your regular walk.
After 5 minutes, if you are comfortable with the walk, do a 1 minute running stint – only slightly quicker than the walk.
Follow this with a 2 minute walk and another running stint.
Do 3 – 5 of these running stints during each session.
Finish with a minimum 5 minute walk to warm-down.
Your total time for each session should be between 20 – 30 minutes.

 Couch 5k 6 weeks

Week 2:
3 sessions.
Start with minimum 5 minute walk.
After 5 minutes, do 2 minute running stints followed by 2 minute walking stints.
Again, do 3 – 5 of these stints.
Finish with a minimum 5 minute walk to warm-down.
Remember, the key is to move continuously. If at any point you feel the run is overwhelming, slow it down or walk.
Your total time for each session should be between 20 – 30 minutes.

Week 3:
3 sessions.
Start with minimum 5 minute walk.
After 5 minutes, do 3 minute running stints followed by 2 minute walking stints.
Once again, do 3 – 5 of these stints.
Finish with a minimum 5 minute walk to warm-down.
Your total time for each session should be between 25 – 35 minutes.
Well done, you are doing between 2 – 3k now!

Week 4:
3 sessions. Time to take it up a notch.
Start with minimum 5 minute walk.
Follow with 3 minute running stint.
Next, 3 minute walk.
5 minute running stint.
3 minute walk.
5 minute running stint.
3 minute walk.
3 minute running stint.
Minimum 5 minute walk to warm-down.
Your total time for each session: 35 – 40 minutes.

Slow burn

Week 5:
3 – 4 sessions.
Start with minimum 5 minute walk.
5 minute run.
3 minute walk.
10 minute run.
3 minute walk.
5 minute run.
Minimum 5 minute walk to warm-down.
Your total time for each session: 35 – 40 minutes.

Week 6:
3 – 4 sessions.
Start with minimum 5 minute walk.
10 minute run.
5 minute walk.
15 minute run. (last session extend to 20 minute run)
5 minute walk.
10 minute run.
Minimum 5 minute walk to warm-down.

That’s it. You are ready. Remember, the objective is to go from couch potato to 5k. When you go out for that victory run, make sure to do a 10 minute warmup walk! You can complete the distance by running the 5k or you can have a walking interval in the middle. Whatever you do, make it enjoyable. If you go full out and drop on your face at the end, you will be more likely to give up any future training. However, if you enjoy the experience, you can always return to improve your time or even extend the distance. I went from couch potato to running a half marathon (21 km or 13.1 miles) in less than 4 months using the same principles described here.
I’m here to help you achieve your couch to 5k in 6 weeks. Please feel free to post your questions and remarks!


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