Couch to 5K Training Program

By: The Grove's Fitness Director, Jim Cotta

If running even 1 mile sounds intimidating, follow this simple plan to rock out your first 5K and be ready for the Honor the Fallen race on May 11. 

This is a 6-week beginners program if you want to work your way up gradually to be able to run a 5K, which is 3.1 miles.  Make sure to perform the 5 min warm up at the beginning of each workout.  Allow a day off in between each workout, for example, perform workouts #1,#2, and #3 on Monday, Wednesday, Friday or Tuesday, Thursday, Saturday.

Week 1

Day #1 -      warm up 5 min. walk

                    Jog 1 min / Walk 1 min – a total of 20 minutes

Day #2 -      warm up 5 min. walk

                    Jog 1 min / Walk 1 min – a total of 20 minutes

Day #3 -      warm up 5 min. walk

                    Jog 1 min / Walk 1 min – a total of 20 minutes

Week 2

Day #1 -      warm up 5 min. walk

                    Jog 2 min / Walk 2 min – a total of 24 minutes

Day #2 -      warm up 5 min. walk

                    Jog 2 min / Walk 2 min – a total of 24 minutes

Day #3 -      warm up 5 min. walk

                    Jog ½ mile (non-stop if possible)

                   Jog 1 min / Walk 1 min – a total of 14 minutes

Week 3

Day #1 -      warm up 5 min. walk

                    Jog 3 min / Walk 2 min – a total of 30 minutes

Day #2 -      warm up 5 min. walk

                    Jog 3 min / Walk 2 min – a total of 30 minutes

Day #3 -      warm up 5 min. walk

                    Jog 1 mile (non-stop if possible)

                   Jog 1 min / Walk 1 min – a total of 16 minutes

Week 4

Day #1 -      warm up 5 min. walk

                    Jog 4 min / Walk 1 min – a total of 30 minutes

Day #2 -      warm up 5 min. walk

                    Jog 4 min / Walk 1 min – a total of 30 minutes

Day #3 -      warm up 5 min. walk

                    Jog 1.5 miles (non-stop if possible)

                   Jog 1 min / Walk 1 min – a total of 20 minutes

Week 5

Day #1 -      warm up 5 min. walk

                    Jog 4 min / Walk 1 min – a total of 36 minutes

Day #2 -      warm up 5 min. walk

                    Jog 5 min / Walk 1 min – a total of 36 minutes

Day #3 -      warm up 5 min. walk

                    Jog 2.0 miles (non-stop if possible)

                   Jog 1 min / Walk 1 min – a total of 20 minutes

Week 6

Day #1 -      warm up 5 min. walk

                    Jog ½ mile / Walk 1 min – repeat 4 times

Day #2 -      warm up 5 min. walk

                    Jog 1 mile / Walk 2 min – repeat 2 times

Day #3 -      warm up 5 min. walk

                    Jog 2.5 miles (non-stop if possible)

                   Jog 1 min / Walk 1 min – total of 10 minutes

To sign up for the Honor the Fallen Race on May 11: Click HERE 

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