Couth to 5K Calendar - Creative Calendars
Couch to 5K Calendar
|Day |Date |Number of days|Program |Did you complete |How did you feel? |
| | |from last run |Add the following in addition to a 5 |it? | |
| | | |minute brisk walk before and after (warm | | |
| | | |up and cool down) | | |
|Week 1 – Day 1 | | |Run: 60 seconds | | |
| | | |Walk: 90 seconds | | |
| | | |(Repeat 8 times for a total of 20 | | |
| | | |minutes). | | |
|Week 1 – Day 2 | | |Run: 60 seconds | | |
| | | |Walk: 90 seconds | | |
| | | |(Repeat 8 times for a total of 20 minutes)| | |
|Week 1 – Day 3 | | |Run: 60 seconds | | |
| | | |Walk: 90 seconds | | |
| | | |(Repeat 8 times for a total of 20 minutes)| | |
|Week 2 – Day 1 | | |Run: 90 seconds | | |
| | | |Walk: 2 minutes | | |
| | | |(Repeat 6 times) | | |
|Week 2 – Day 2 | | |Run: 90 seconds | | |
| | | |Walk: 2 minutes | | |
| | | |(Repeat 6 times) | | |
|Week 2 – Day 3 | | |Run: 90 seconds | | |
| | | |Walk: 2 minutes | | |
| | | |(Repeat 6 times) | | |
|Week 3 Day 1 | | |Run: 90 seconds | | |
| | | |Walk: 90 seconds | | |
| | | |Run: 3 minutes | | |
| | | |Walk: 3 minutes | | |
| | | |(Repeat 2 times) | | |
|Week 3 Day 2 | | |Run: 90 seconds | | |
| | | |Walk: 90 seconds | | |
| | | |Run: 3 minutes | | |
| | | |Walk: 3 minutes | | |
| | | |(Repeat 2 times) | | |
|Week 3 Day 3 | | |Run: 90 seconds | | |
| | | |Walk: 90 seconds | | |
| | | |Run: 3 minutes | | |
| | | |Walk: 3 minutes | | |
| | | |(Repeat 2 times) | | |
|Week 4 Day 1 | | |Run: 3 minutes | | |
| | | |Walk: 1.5 minutes | | |
| | | |Run: 5 minutes | | |
| | | |Walk: 2.5 minutes | | |
| | | |(Repeat 2 times) | | |
|Week 4 Day 2 | | |Run: 3 minutes | | |
| | | |Walk: 90 seconds | | |
| | | |Run: 5 minutes | | |
| | | |Walk: 2.5 minutes | | |
| | | |Run: 3 minutes | | |
| | | |Walk: 1.5 minutes | | |
|Week 4 Day 3 | | |Run: 3 minutes | | |
| | | |Walk: 90 seconds | | |
| | | |Run: 5 minutes | | |
| | | |Walk: 2.5 minutes | | |
| | | |Run: 3 minutes | | |
| | | |Walk: 1.5 minutes | | |
|Week 5 Day 1 | | |Run: 5 minutes | | |
| | | |Walk: 3 minutes | | |
| | | |Run: 5 minutes | | |
| | | |Walk: 3 minutes | | |
| | | |Run: 5 minutes | | |
| | | |Walk: 3 minutes | | |
|Week 5 Day 2 | | |Run: 8 minutes | | |
| | | |Walk: 5 minutes | | |
| | | |Run: 8 minutes | | |
|Week 5 Day 3 | | |Run: 20 minutes | | |
|Week 6 – Day 1 | | |Run: 5 minutes | | |
| | | |Walk: 3 minutes | | |
| | | |Run: 8 minutes | | |
| | | |Walk: 3 minutes | | |
| | | |Run: 5 minutes | | |
|Week 6 – Day 2 | | |Run: 10 minutes | | |
| | | |Walk: 3 minutes | | |
| | | |Run: 10 minutes | | |
|Week 6 – Day 3 | | |Run: 22 minutes | | |
|Week 7 Day 1 | | |Run: 25 minutes | | |
|Week 7 Day 2 | | |Run: 25 minutes | | |
|Week 7 Day 3 | | |Run: 25 minutes | | |
|Week 8 – Day 1 | | |Run: 28 minutes | | |
|Week 8 – Day 2 | | |Run: 28 minutes | | |
|Week 8 – Day 3 | | |Run: 28 minutes | | |
|Week 9 Day 1 | | |Run: 30 minutes | | |
|Week 9 Day 2 | | |Run: 30 minutes | | |
|Week 9 Day 3 | | |Run: 30 minutes | | |
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