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Couch to 5k

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Couch to 5k


Ian Williams


10 Weeks

Plan Description

This plan is aimed for beginners to gradually build their running ability, at week 10 they will be running a 5 km without stopping.
Should you feel the need, however, you can repeat any of the weeks until you are confident on moving to the next week.
As you will see there is a lot of structure to the plan with runs on specific days of the week, if the days do not suit your lifestyle then by all means swap the run to a different day, try and stick with the days you choose, this plays a huge part in motivation.
Rest days play a huge part, its important to have a rest day between each run day, this reduces any risk of injury and allows your joint to recover and muscles to recover and build.
Always complete the 5 minuet warm up each day and its important to wear shoes that allow enough foot and ankle support.
Some days you will no doubt feel better than others, do not be put off the the off days, accept them and move on, always remember a poor run was better than no run.
I've listed a couple of stretches I would recommend after each run ( when muscles are warmed up ). Aim to stretch to the point of slight feeling of tightness, you should not be feeling pain when exercising.
If you are feeling pain, stop and seek medical advice
Again this is a plan to get you to running 5 km non stop, should you need any further help or guidance, get in touch, I'll be here to help.
Recommended Stretches,
Calf Stretch, hold for 15 seconds, Keep one leg back with the knee straight and heel flat on the floor, slowly bend the front knee and move hips forward until you feel the stretch in the calf.
Hamstring Stretch, hold for 15 seconds, Sit on the ground with one leg out in font of you with a slight bend in the knee, bend the torso forward reaching for the outstretched leg, repeat on other leg.
Quad Stretch, hold for 15 Seconds, bend your right knee and reach behind you with your right hand and take hold of your right heel and pull up behind you untill you feel the stretch in the thigh.

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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x3
01:22:00 00:40:00
Workouts Per Week Weekly Average Longest Workout
01:22:00 00:40:00

Training Load By Week

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