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Couch to 5k - Weeks 5-8

  • Jul 18, 2013 · 8:00 PM
  • This location is shown only to members

Dale will not be hosting / attending July 9, 11, 14. or 16.

NB: All Sunday runs are at 9:00 pm

The couch to 5k plan is the first step to running for beginners. (Also following a much healthier diet.)  See http://blog.bluefinapps.com/ease-into-5k-running-plan/

I completed the couch to 5k plan for the first time last summer. After a long winter on the couch, I'm back to being a beginner again.

The couch to 5k runs will be held rain or shine every Tuesday, Thursday, and Sunday for 8 weeks - at the end of 8 weeks you should be running 5k non-stop.

Week 5 — Day 1 - July 2
Workout Time: 34:00 minutes

Brisk 5 minute warm-up walk. Then do the following:

  • Run 5 minutes
  • Walk 2 minutes
  • Run 4 minutes
  • Walk 2 minutes
  • Run 5 minutes
  • Walk 2 minutes
  • Run 4 minutes

Cool-down with a 5 minute walk.

Week 5 — Day 2 - July 4
Workout Time: 28 minutes

Brisk 5 minute warm-up walk. Then do the following.

  • Run 6 minutes
  • Walk 1 minutes
  • Run 4 minutes
  • Walk 1 minute
  • Run 6 minutes

Cool-down with a 5 minute walk.

Week 5 — Day 3 - July 7
Workout Time: 33 minutes

Brisk 5 minute warm-up walk. Then do the following.

  • Run 7 minutes
  • Walk 2 minutes
  • Run 5 minutes
  • Walk 2 minute
  • Run 7 minutes

Cool-down with a 5 minute walk.

Week 6 — Day 1 - July 9

Dale not attending
Workout Time: 29 minutes

Brisk 5 minute warm-up walk. Then do the following:

  • Run 8 minutes
  • Walk 3 minutes
  • Run 8 minutes

Cool-down with a 5 minute walk.

Week 6 — Day 2 - July 11

Dale not attending
Workout Time: 33 minutes

Brisk 5 minute warm-up walk. Then do the following:

  • Run 10 minutes
  • Walk 3 minutes
  • Run 10 minutes

Cool-down with a 5 minute walk.

Week 6 — Day 3 - July 14

Dale not attending

Workout Time: 38:00 minutes

Brisk 5 minute warm-up walk, then run for 20 minutes straight.Cool-down with a 5 minute walk.

Week 7 — Day 1 - July 16

Dale not attending

Workout Time: 38:00 minutes

Brisk 5 minute warm-up walk. Then do one set of the following.

  • Run 20 minutes
  • Walk 3 minutes
  • Run 5 minutes

Cool-down with a 5 minute walk.

Week 7 — Day 2 - July 18
Workout Time: 36:00 minutes

Brisk 5 minute warm-up walk.

  • Run 26 minutes

Cool-down with a 5 minute walk.

Week 7 — Day 3 - July 21
Workout time: 37:00

Brisk 5 minute warm-up walk.

  • Run 27 minutes

Cool down with 5 minute walk

Week 8 — Day 1 - July 23
Workout Time: 38:00 minutes

Brisk 5 minute warm-up walk.

  • Run 28 minutes

Cool-down with a 5 minute walk.

Week 8 — Days 2 - July 25
Workout Time: 39:00 minutes

Brisk 5 minute warm-up walk.

  • Run 29 minutes

Cool-down with a 5 minute walk.

Week 8 — Day 3 - July 28
Workout Time: 40:00 minutes

Brisk 5 minute warm-up walk.

  • Run 30 minutes

Cool-down with a 5 minute walk.


Join or login to comment.

  • A former member
    A former member

    Genie and I ran tonight, just the two of us. It was her first run in a while so we deviated from the planned 26 minute run and did 5 min followed by 2 and 3 min intervals. Good run Genie, hope you can come out on Sunday!

    July 19, 2013

  • A former member
    A former member

    I'm here in a blue shirt. Call[masked] if you're on your way!

    July 18, 2013

  • A former member
    A former member

    I am sorry that I can't make it tonight! I have a concall tonight and I have no idea if it will finish in time. I will try to make it next time

    July 18, 2013

  • A former member
    A former member

    work TCs again :(

    July 18, 2013

  • A former member
    A former member

    my first time, i will try my best.

    July 16, 2013

  • A former member
    A former member

    In US.

    July 13, 2013

6 went

  • Ant
  • A former member
  • A former member
  • A former member
  • A former member

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