The Couch to 5k program is designed to get anyone moving and by the end of the 9 week program that person should be able to either run 3 miles straight, or run for thirty minutes without stopping. My ultimate goal is to complete a marathon. To get there I need to start small and work my way up. 5k, 10k, half marathon, etc. For me, running on pavement and even running on the treadmill is very bad for my joints. The shock of my weight is absorbed by my knees and ankles. So I adapted the treadmill version to the elliptical for round one. I plan to revisit this program once I've gotten to a weight that is better for running outdoors. My goal for this version is by week nine to be able to run for a half hour straight on the elliptical going at least 6.5 MPH. The program gives you the choice of time (30 minutes) or distance (3 miles). At the pace I'm going I should be able to hit both of them, but what I am stressing right now is to be able to get to the thirty minute mark.
Week 1: Day 1
5 minute warm up Alternating 1:00 running and 1:30 walking for 20 minutes 10 minute cool down Time: 35 Minutes Distance: 2.36 Miles Week 2: Day 1 5 minute warmup Alternating 1:30 of running and 2:00 of walking for 21 minutes 4 minute cool down Time: 30 minutes Distance: 2.32 Miles Week 3: Day 1 5 minute warmup Alternating 1:30 of running and 1:30 of walking alternating again with 3:00 minutes of running and 3:00 of walking for 18 minutes 5 minute cool down Time: 28 minutes Distance: 2.15 Miles Week 4: Day 1 5 minute warmup Alternating 3:00 of running and 1:30 of walking alternating again with 5:00 minutes of running and 3:30 of walking for 20 minutes 5 minute cool down Time: 30 minutes Distance: 2.72 Miles Week 5: Day 1 5 minute warmup Alternating 5:00 of running and 3:00 of walking for 16 minutes 5 minute cool down Time: 30 minutes Distance: 2.72 Miles Week 6: Day 1 Alternating 5:00 of running and 3:00 of walking alternating again with 8:00 minutes of running and 3:00 of walking for 24 minutes 5 minute cool down Time: 34 minutes Distance: 3.28 Miles Week 7: Day 1 5 minute warmup 25 minutes running straight 5 minute cool down Time: 35 minutes Distance: 3.56 Miles Week 8: Day 1 5 minute warmup 28 minutes running straight 5 minute cool down Time: 38 minutes Distance: 3.88 Miles Week 9: Day 1 5 minute warmup 30 minutes running straight 5 minute cool down Time: 40 minutes Distance: 4.25 Miles |
Week 1: Day 2
5 minute warm up Alternating 1:00 running and 1:30 walking for 20 minutes 5 minute cool down Time: 30 Minutes Distance 2.17 Miles Week 2: Day 2 5 minute warmup Alternating 1:30 of running and 2:00 of walking for 21 minutes 4 minute cool down Time: 30 minutes Distance: 2.34 Miles Week 3: Day 2 5 minute warmup Alternating 1:30 of running and 1:30 of walking alternating again with 3:00 minutes of running and 3:00 of walking for 18 minutes 5 minute cool down Time: 28 minutes Distance: 2.22 miles Week 4: Day 2 5 minute warmup Alternating 3:00 of running and 1:30 of walking alternating again with 5:00 minutes of running and 3:30 of walking for 20 minutes 5 minute cool down Time: 30 minutes Distance: 2.78 Miles Week 5: Day 1 5 minute warmup Alternating 8:00 of running and 5:00 of walking for 20 minutes 5 minute cool down Time: 30 minutes Distance: 2.79 Miles Week 6: Day 2 5 minute warmup Alternating 10:00 of running and 3:00 of walking for 23 minutes 5 minute cool down Time: 33 minutes Distance: 3.23 Miles Week 7: Day 2 5 minute warmup 25 minutes running straight 5 minute cool down Time: 35 minutes Distance: 3.66 Miles Week 8: Day 2 5 minute warmup 28 minutes running straight 5 minute cool down Time: 38 minutes Distance: 3.91 Miles Week 9: Day 2 5 minute warmup 30 minutes running straight 5 minute cool down Time: 40 minutes Distance: 4.20 Miles |
Week 1: Day 3
5 minute warm up Alternating 1:00 running and 1:30 walking for 20 minutes 5 minute cool down Time: 30 Minutes Distance: 2.22 Miles Week 2: Day 3 5 minute warmup Alternating 1:30 of running and 2:00 of walking for 21 minutes 4 minute cool down Time: 30 minutes Distance: 2.32 Miles Week 3: Day 3 & Day 4 5 minute warmup Alternating 1:30 of running and 1:30 of walking alternating again with 3:00 minutes of running and 3:00 of walking for 18 minutes 5 minute cool down Time: 28 minutes Distance: 2.25 miles Week 4: Day 3 5 minute warmup Alternating 3:00 of running and 1:30 of walking alternating again with 5:00 minutes of running and 3:30 of walking for 20 minutes 5 minute cool down Time: 30 minutes Distance: 2.78 Miles Week 5: Day 1 5 minute warmup 20 minutes running straight 5 minute cool down Time: 30 minutes Distance: 2.98 Miles Week 6: Day 3 5 minute warmup 25 minutes running straight 5 minute cool down Time: 35 minutes Distance: 3.57 Miles Week 7: Day 3 5 minute warmup 25 minutes running straight 5 minute cool down Time: 35 minutes Distance: 3.58 Miles Week 8: Day 3 5 minute warmup 28 minutes running straight 5 minute cool down Time: 38 minutes Distance: 4.03 Miles Week 9: Day 3 5 minute warmup 30 minutes running straight 5 minute cool down Time: 40 minutes Distance: 4.24 Miles |