Couch to 5k

Feeling out of shape? Never run a 5k? Here is a popular 9 week training program called “couch to 5k” (C25k) you can do to prepare for the Historic Murrieta Hot Springs 5k. You’ll want to start this program by October 26th, 2019 to be ready for the 5k race on December 21st.

Week 1
Day 1 – Run 1 min, Walk 2 min, x8
Day 2 – Run 1 min, Walk 2 min, x6
Day 3 – Run 1 min, Walk 2 min, x10

Week 2
Day 1 – Run 2 min, Walk 2 min, x7
Day 2 – Run 2 min, Walk 2 min, x6
Day 3 – Run 2 min, Walk 2 min, x8

Week 3
Day 1 – Run 3 min, Walk 2 min, x6
Day 2 – Run 3 min, Walk 2 min, x5
Day 3 – Run 3 min, Walk 2 min, x7

Week 4
Day 1 – Run 5 min, Walk 3 min, x4
Day 2 – Run 5 min, Walk 2 min, x3
Day 3 – Run 5 min, Walk 3 min, x5

Week 5
Day 1 – Run 8 min, Walk 3 min, x3
Day 2 – Run 7 min, Walk 2 min, x3
Day 3 – Run 8 min, Walk 3 min, x3

Week 6
Day 1 – Run 9 min, Walk 3 min, x3
Day 2 – Run 8 min, Walk 2 min, x3
Day 3 – Run 10 min, Walk 3 min, x3

Week 7
Day 1 – Run 15min, Wk 5min, x2
Day 2 – R 15 min, Wk 5 min, R 10min
Day 3 – R 20 min, Wk 5 min, R 15 min

Week 8
Day 1 – R 20 min, Wk 5 min, R 15 min
Day 2 – R 10 min, Wk 3 min, R 20 min

Event Day (December 21st, 2019) – Run the 5K non-stop!

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