Today

Join our Couch to 5k Challenge!

Feeling inspired to go from the Couch to 5k?

WEEK 10 TRAINING PLAN:

  • Brisk 5 min walk
  • 20-30 min run
  • Run a 5k route at your own pace
  • Rest the day before the race

WEEK 9 TRAINING PLAN:

  • Brisk 5 min walk
  • 30 min run
  • You are now well on the way to completing your first 5K run!

WEEK 8 TRAINING PLAN:

  • Brisk 5 min walk
  • 28 min run
  • Stop for 2-3 minute walk when necessary
  • Make sure to get your rest days to reduce chance of injury

WEEK 7 TRAINING PLAN:

Workout 1:

  • 5 min walk
  • 25 min run
  • Incorporate squats and lunges at intervals for added benefit

WEEK 6 TRAINING PLAN:

Workout 1:

  • 5 min walk
  • 5 min run
  • 3 min walk
  • 8 min run
  • 3 min walk
  • 5 min run

Workout 2:

  • 5 min walk
  • 10 min run
  • 3 min walk
  • 10 min run

Workout 3:

  • 5 min walk
  • 25 min run, no walking!

WEEK 5 TRAINING PLAN:

Workout 1:

  • 5 min walk
  • 5 min run, 3 min walk. Repeat
  • 5 min run

Workout 2:

  • 5 min walk
  • 8 min run
  • 5 min walk
  • 8 min run

Workout 3:

  • 5 min walk
  • 20 min run

WEEK 4 TRAINING PLAN:

  • 5 minute brisk walk
  • 3 minutes running, 90 seconds walking
  • 5 minutes running, 3 minutes walking
  • 3 minutes running, 90 seconds walking
  • 5 minutes running
  • Walk for a few minutes to cool down
  • Stretch hamstrings, quads, calves

WEEK 3 TRAINING PLAN:

  • 5-minute brisk walk
  • Run for 90 seconds; walk for 90 seconds. Repeat
  • Run for 3 minutes; walk for 3 minutes. Repeat
  • Stretch quads, hamstrings and calves - standing or seated stretches
  • Repeat minimum 3 times this week

WEEK 2 TRAINING PLAN:

  • Warm up with neck and shoulder rolls, arm swings, ankle rolls, hip rotations, 20 jumping jacks, 20 seconds high knees running on the spot
  • Begin with a brisk 5 minute walk
  • Alternate 90 seconds of running with 2 minutes of walking
  • Repeat for 20 minutes
  • Finish by stretching quads, hamstrings and calves
  • Repeat a minimum of 3 times over the week

WEEK 1 TRAINING PLAN:

  • Brisk 5-minute walk warm-up
  • Run 60 seconds then walk for 2 minutes
  • Alternate for 20 minutes
  • Repeat a minimum of 3 times over the week

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