Exercise Tips

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Couch to 5K Running Plan

MONDAYTUESDAYWEDNESDAYTHURSDAYFRIDAYSATURDAYSUNDAY
1RestWalk 5 mins
Jog 2 mins
Repeat x 3
RestWalk 5 mins
Jog 2 mins
Repeat x 3
RestRestWalk 3 mins
Jog 2 mins
Repeat x 5
2RestWalk 5 mins
Jog 2 mins
Repeat x 3
RestWalk 3 mins
Jog 2 mins
Repeat x 5
RestRestWalk 3 mins
Jog 2 mins
Repeat x 5
3RestWalk 3 mins
Jog 5 mins
Repeat x 3
RestWalk 3 mins
Jog 3 mins
Repeat x 5
RestRestWalk 3 mins
Jog 5 mins
Repeat x 3
4RestWalk 3 mins
Jog 8 mins
Repeat x 2
RestWalk 3 mins
Jog 5 mins
Repeat x 3
RestRestWalk 3 mins
Jog 8 mins
Repeat x 3
5RestWalk 2 mins
Jog 5 mins
Repeat x 4
RestWalk 2mins
Jog 8 mins
Repeat x 3
RestRestWalk 2 mins
Jog 8 mins
Repeat x 3
6RestWalk 2 mins
Jog 5 mins
Repeat x 4
RestJog 10 mins
Walk 2 mins
Repeat x 2
RestRestJog 8 mins
Walk 2 mins
Repeat x 3
7RestJog 10 mins
Walk 2 mins
Repeat x 2
RestJog 12 mins
Walk 2 mins
Repeat x 2
RestRestJog 10 mins
Walk 2 mins
Repeat x 2
8RestJog 15 mins
Walk 1 min
Repeat x 2
RestWalk 30 minsRestRest5K

The Real Beginner’s Couch to 5k

Completing a 5k can be daunting experience if you haven’t jogged in a long time, or at all. Whether you are dusting off some old running shoes or deciding to try running for the first time, here is the Real Beginner’s Couch to 5k.

Some tips before you start:

  1. Make sure you warm up. Warm ups are important for increasing blood flow through your muscles, joints, and ligaments. This helps increase the tissue flexibility and can help reduce injuries.
  2. Stay hydrated. Make sure you start drinking plenty of water before, after, and during your workouts. Staying hydrated on your rest days is also important to help keep your musculoskeletal system prepped for the next run!
  3. Shoe wear is important. Running is a high impact activity. Make sure you wear supportive shoes that provide plenty of cushion to avoid excessive stress through the feet, knees, hips, and low back.
  4. Listen to your body. Slight discomfort at the beginning of your program is normal, but should not last the entire length of your workout or linger afterwards. If you are noticing achiness or pain lasting that long, contact Healthlink physical therapy and we can help you fight off the pain while maintaining your running routine.
  5. Have fun! At the end of the day, this program is meant to help you get started. If you don’t follow the plan exactly, need more rest between runs, or need more time before you progress your running time IT IS OKAY!

Make sure you are cleared by your primary care physician before participating in any new exercise routine.