Couch to 5K

The KCL AXC Couch to 5K, 5 Week Plan

Credit to Mimi Corden-Lloyd and Jonathan Burton for putting this together

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Top Tips before you run:

  • Make sure you do not eat for around 1.5 hours before running.
  • Drink lots of water and bring some with you to maintain hydration.
  • If you feel something becoming strained, STOP. Better to fight another day.
  • If at any point you feel it is too much, slow down the pace and see how you go.

Week 1

  • 5 minute slow jog warmup, 1 minute running and 1 minute walking for 20 minutes, 2 minute slow jog warmdown, static stretches for 3 minutes (15s each stretch). –
  • Take Wednesday and Sunday off as rest days.

Week 2

 

  • 5 minute slow jog warm up, 90 second running and 50 second walking for 20 minutes, 2 minute sow jog warm down, static stretches for 3 minutes (15s each stretch).
  • 5 minute warm up, 5 minutes walking 5 minutes running x 3, 2 minute warm down and 3 minutes static stretching. –
  • Take Wednesday and Sunday off as rest days.

Week 3

 

With the three options below,  do all three in the week and then pick your two favourites to repeat depending on schedule and how you are feeling!

  • 5 minute warm up. Three sets of 5 minutes walking 5 minutes running, 2 minute warm down and 3 minutes static stretching (15s each stretch).
  • 5 minute warm up, Three sets of 8 minutes running, 3 minutes walking, 2 minute warm down and 3 minute static stretching (15s each stretch).
  • Hills : Warm up for 5 minutes jogging. Find a hill of about 100 meters with a 30% incline. Run up this at a strong jogging pace (at about 70% exertion) and jog VERY slowly down. Do this 8 times (feel free to split into two sets of 4 with a break between) 2 minute jog cool down and 3 minutes stretching (15s each stretch).

Take Wednesday and Sunday off as rest days 

Week 4

  • 5 minute warm up, two sets of  8 minutes running, 1 minute walking, 2x 40 second fast jogging with 30 second rest in between.
  • Hills: Warm up for 5 minutes jogging. Find a hill of about 100 meteres with a 30% incline. Run up this at a strong jogging pace (at about 70% exertion) and jog VERY slowly down. Do this 5 times then do 2 x sprints up the hill with slow jog down. 2 minute jog cool down and 3 minutes stretching (15s each stretch).
  • 5 minute warm up. 20 minute run with no rest, 2 minute walk warm down, stretches for 3 minutes (15s each stretch)

Week 5

  • 5 minute warm up (jogging) 28 minute run (comfortable but exerting pace), 2 minute warm down and stretches for 3 minutes.
  • Hills: Warm up for 5 minutes jogging. Find a hill of about 100 meters with a 30% incline. Run up this at a strong jogging pace (at about 70% exertion) and jog VERY slowly down. Do this 5 times then do 4x sprints up the hill with slow jog down. 2 minute jog cool down and 3 minutes stretching.
  • 5 minute warm up, 28 minute run (pushing pace so you feel tired but not ill), 2 minute warm down and 3 minute stretches.

Take Wednesday and Sunday off as rest days.

RACE DAY!: Have a go at a 5k, time yourself at it and from that set yourself a goal to increase your performance.