Couch to 5K Running Plan

If you have ever considered a Couch to 5K running plan this is for you!  The Montgomery Half Marathon & 5K is set for March 14, 2020. The couch to 5K plan outlined below calls for 6 weeks training to have you running the 5K. If you begin training in the next couple of weeks, that would give you 10 full weeks to get ready at most! Think of the amazing feeling you will have of setting a goal and accomplishing it! Not to mention all the amazing health benefits exercising will give you!  Read on to see the breakdown of your training!

First things First

Check with a healthcare professional before beginning any exercise program. Be sure you have signed up to run the race and secured your spot. This commitment adds another level of motivation. Do you have a friend that would run with you? Accountability is always helpful! Be sure you have a good pair of running shoes. Montgomery Multisport offers a free gait analysis with any running shoe purchase. This analysis will help tailor your shoes to your walk.

Download the printable version here-> Couch to 5K- The Montgomery Half

WEEK 1

(Begin by the week of February 2nd) Repeat three times this week

• Walk 5 minutes to warm-up.

• Run comfortably until moderately winded (even if for only a minute or two), then walk until not winded. Repeat this run, walk cycle for 30 minutes.

• Walk to recover and cool-down for 5-10 minutes.

• Stretch all muscle groups gently, not forced.

WEEK 2

(February 9) Repeat three times this week

• Walk 5 minutes to warm-up.

• Run 3 minutes; walk 3 minutes. Repeat this run/walk cycle 5 times.

• Walk to cool-down. Stretch.

WEEK 3

(February 16) Repeat three times this week

• Walk 5 minutes to warm-up.

• Run 4 minutes; walk 2 minutes. Repeat this run/walk cycle 5 times.

• Walk to cool-down. Stretch.

WEEK 4

(February 23) Repeat three times this week

• Walk 5 minutes to warm-up.

• Run 6 minutes; walk 1 minute. Repeat this run/walk cycle 4 times.

• Walk to cool-down. Stretch.

WEEK 5

(March 1st) Repeat three times this week

• Walk 5 minutes to warm-up.

• For your first workout day, run for 10 minutes, then take a 1-minute walk break. Repeat this two more times. For your second workout day, run for 20 minutes, take a 1-minute walk break, and then run for 10 minutes. For your third workout day, run 30 minutes continuously. Walk to cool down and don’t forget to stretch.

Congratulations! You are now ready for a 5K run. Next week you will “taper” so as to be fresh on race day

WEEK 6

(March 8) Repeat two times this week

• Walk 5 minutes to warm-up.

• Run 30 continuous minutes your first workout day, 25 minutes the second workout day, and 20 minutes the third workout day. Don’t forget to walk to cool down and stretch.

• Take Friday totally off. Get plenty of sleep, especially Thursday and Friday nights. Begin to hydrate by drinking plenty of water all week. Take pride knowing that you have gone from couch to 5K!

We can’t wait to see you on March 14th at our 5K  sponsored by Enlisted Heritage. It is presented by The Air University Foundation. The funds raised at this event will allow the Heritage Hall to continue providing support for enlisted education programs and the development of museum-quality displays and exhibits that chronicle the contributions of enlisted men and women throughout aviation history.

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