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couch to 5k

5/2/5 means 5 minute walk, 2 minute jog, 5 minute walk. You can continue alternating if you want a better workout but that is all that is needed for the program so if you want to take it easy at first, feel free. On the “relax” days, I do strength training/weights.

Before you start, check out this 2014 Complete Runner's Guide/Log, and get yourself some running shoes (check out the SALE here)

Week 1

http://slapdashmom.com/couch-to-5k-program-day-by-day/
Day 1: 5/2/5
Day 2: relax
Day 3: 5/2/5
Day 4: relax
Day 5: 5/3/5
Day 6: relax
Day 7: relax

Week 2

Day 8: 5/3/5
Day 9: relax
Day 10: 5/4/5
Day 11: relax
Day 12: 5/5/5
Day 13: relax
Day 14: relax

Week 3

Day 15: 5/6/5
Day 16: relax
Day 17: 4/5/4/5
Day 18: relax
Day 19: 5/7/5
Day 20: relax
Day 21: relax

Week 4

Day 22: 5/7/5
Day 23: relax
Day 24: 5/8/5
Day 25: relax
Day 26: 5/9/5
Day 27: relax
Day 28: relax

Week 5

Day 29: 5/9/5
Day 30: relax
Day 31: 6/5/6/5
Day 32: relax
Day 33: 5/10/5
Day 34: relax
Day 35: 5/11/5

Week 6

Day 36: 5/11/5
Day 37: relax
Day 38: 13 minute jog / 5 minute walk
Day 39: relax
Day 40: 15 minute jog / 5 minute walk
Day 41: relax
Day 42: relax

Week 7

Day 43: 15 minute jog / 5 minute walk
Day 44: relax
Day 45: 8 jog / 5 walk / 8 jog / 5 walk
Day 46: relax
Day 47: 16 jog / 5 walk
Day 48: relax
Day 49: 17 jog / 5 walk

Week 8

Day 50: 17 jog / 5 walk
Day 51: relax
Day 52: 18 jog / 5 walk
Day 53: relax
Day 54: 20 jog / 5 walk
Day 55: relax
Day 56: relax

Week 9

Day 57: 20 minute jog
Day 58: relax
Day 59: 12 jog / 5 walk / 12 jog
Day 60: relax
Day 61: 24 jog
Day 62: relax
Day 63: 25 jog

Week 10

Day 64: 25 jog
Day 65: relax
Day 66: 27 jog
Day 67: relax
Day 68: 30 jog
Day 69: relax
Day 70: relax

Now you're ready for your 5K!

Tags : weight loss
SlapDashMom
Sadie Mae is an LGBT Lifestyle blogger living in Arizona with her three daughters. Her passions including traveling, healthy living, and teaching women how to work from home so they can spend more time with their kids.

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