Weber State University
Couch-to-5KIntermediate ProgramWeekMondayTuesdayWednesdayThursdayFridaySaturdaySundayWeek Total1Walk briskly 1 mile. Run 2 min every half mile until you reach 3.5 total miles. Cool down by walking 0.5 mile.Walk 3-5 milesRestWalk 1 mile, run 3 min every half mile until you reach 3.5 total miles. Cool down by walking 0.5 mile.RestWalk 3-5 miles, including 10 run/walk intervals (run 30 seconds, walk 1 minute) in the last mile.Rest16-20 miles2Walk 1.5 miles. Run 5 minutes, walk 5 minutes; do 3 times. Walk 1-2 miles.Walk 3-5 milesRestRepeat week 1 Thursday.RestRepeat week 2 Monday.Rest18-20 miles3Walk 1.5 miles. Run 10 min, walk 5-7 min, run 10 min, walk 5-7 min.Walk 3-5 milesRestRepeat week 3 Tuesday.RestWalk 1.5 miles. Run 10 min, walk 5 min, run 5 min, walk 5 min, run 10 min, walk 5-10 min.Rest16-20 miles4Walk 1 mile. Run 3 min, walk 2 min; do that a total of 10 times. Walk 5 min.Walk 1 mile. Run 15 min, walk 5 min, run 15 min, walk 5 min.RestWalk 1 mile. Run 5 min, walk 2 min; do that 7-min sequence 5 times. Walk 5 min.RestWalk 1 mile. Run 10 min, walk 5 min; do that 15-min sequence 3 times.Rest17.5 miles5Repeat Week 4 Monday.Walk 1 mile. Run 20 min, walk 5 min, run 20 min, walk 5 min.RestRepeat Week 4 Thursday.RestWalk 1 mile. Run 20 min, walk 5 min; do that 25-min sequence 3 times.Rest20 miles6Repeat Week 4 Monday.Walk 1 mile. Run 25 min, walk 5 min, run 25 min, walk 5 min.RestRepeat Week 4 Thursday.RestRepeat Week 5 Saturday.Rest22.5 miles7Walk 5 min, run 30 min, walk 5 min.Walk 1 mile. Run 10 min, walk 2 min; do that 12-min sequence 3 times.RestWalk 5 min, run 30 min, walk 5 min.RestRace Day!!!From , Sept. 2006 ................
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