STRIDE SPORTS / ADAM STUHLFAUT
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Couch-to-5k & â€‹Beginner 5K

Couch-to-5k & Beginner 5k Program

“The bravest runner is not the runner who goes for the win, only to finish second.  The bravest runner is the runner who thinks they will finish last, but shows up anyway.”
-Coach Bill Miles, 2015 USTFCCCA Coach of the Year
Sunday - Rest / Cross train
Monday - Workout: see chart by week
Tuesday - Rest / Cross train
Wednesday - Workout: see chart by week
Thursday - Rest / Cross train
Friday - Rest / Cross train 
Saturday - Workout: see chart by week

Warm-up = Prior to running, do a dynamic warm-up.  

Rest/Cross Train = Take a walk, go for a bike ride, use the elliptical, do yoga, do Tabata or Stride Sports Runner Strong workout. Just do something, non-running, for at least 20-30 minutes.

Week
Couch-to-5K
Beginner 5K
1
​Walk 2 min, Run 1 Min x 5
​Walk 2 min, Run 5 min x 4
2
​​Walk 2 min, Run 1:30 Min x 5
Walk 2 min, Run 5.5 min x 4
3
​Walk 2 min, Run 2 Min x 5
Walk 2 min, Run 6 min x 4
4
​Walk 2 min, Run 2:30 Min x 5
Walk 2 min, Run 6.5 min x 4
5
Run 3, Walk 2, Run 4, Walk 4, Run 3, Walk 2, Run 5
Walk 2 min, Run 7 min x 4
6
Run 3, Walk 2, Run 5, Walk 4, Run 3, Walk 2, Run 6.5
Walk 2 min, Run 7.5 min x 4
7
Run 3, Walk 2, Run 6, Walk 4, Run 3, Walk 2, Run 8
Walk 2 min, Run 8min x 4
8
Run 3, Walk 2, Run 8, Walk 4, Run 3, Walk 2, Run 10
Walk 2 min, Run 8.5 min x 4
9
Run 3, Walk 2, Run 9, Walk 4, Run 3, Walk 2, Run 12
Walk 2 min, Run 9 min x 4
10
Run 3, Walk 2, Run 10, Walk 4, Run 3, Walk 2, Run 14
Walk 2 min, Run 9.5 min x 4
11
Run 3, Walk 2, Run 14, Walk 4, Run 3, Walk 2, Run 14
Walk 2 min, Run 10 min x 4
12
Run 5K
Run 5K
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  • Home
  • About
    • Bio
    • Professional Experience >
      • Entreprenuership & Marketing
      • RE/MAX Town Center
      • Challenge Northwest
      • Olympic View House
      • Bayside Runner
      • SHOES-n-FEET
      • New Balance
      • Gutman Conference Center
      • Consulting
      • Education, Honors and Community Involvement
      • Testimonials
    • Play >
      • Running
      • Photography
  • Coaching
    • Beginner 5K Schedule
    • Marathon 16-Week Schedule
    • Half-Marathon 12-Week Schedule
    • Runner Strong Video Workouts
  • WRITING
    • Current Writing
    • Running Through Change
  • Contact