Change Your Life 5K
Couch to 5K program with Fitness One
Program Starts: April 18th at 5:30pm at Fitness One
Program Ends: June 12th with the Change Your Life 5K
Program Fitness Trainer: John Hobbs 386-439-7707 or fitnone@fitnessoneinc.com
This program is designed to help people go from a sedentary, or somewhat sedentary, lifestyle to completing a 5K race in 8 weeks. Primarily, the plan will use time intervals instead of mileage to provide a training guideline for the participants. In the following plan, “J” represents “Jog”, implying that only one foot at a time should be on the ground, and “w” is “Walk”, implying that both feet are on the ground at the same time at a comfortable-moderate pace. Each day will begin with a brisk walk (slightly more intense than comfortable) for 5 minutes. Fitness Trainer John Hobbs will meet with the participants on Monday each week at 5:30pm on the trail at Fitness One leading up to the 5K. He will be in regular email communication throughout the program to answer questions regarding the training, 5K, and other questions you may have. Late registration is welcome.
8 Week Training Plan (J = jog, W= walk):
Week 1: 1:30 J / 1:45 W (Repeat for 26 minutes, 8 cycles total) 3 days per week
Week 2: 1:30 J / 2:00 W (Repeat for 30 minutes, 12 cycles total) 3 days per week
Week 3: 1:30 J / 1:30 W / 2:30 J / 2:30 W / 4:00 J / 4:30 W (Repeat once, 33 minutes total) 3 days per week
Week 4: 5:00 J / 2:30 W / 6 J / 3 W / 5 J / 2:30 W / 7 J 3 days per week
Week 5: 7:00 J / 3:30 W / 9 J / 3:30 W / 7 J Day one
12:00 J / 6:00 W / 12:00 J Day two
28:00 J Day three
Week 6: 30 J * Test on day one to see distance covered in 30 minutes, plan adjustment to follow based on results. Repeat 30:00 J on days 2 and 3
Week 7: 32:00 J 3 days per week
Week 8: 34:00 J 2 days per week and 5K on Sunday! Congratulations!
Since we will meet on Mondays, Monday – Wednesday – Friday is recommended. Try to recover at least one day by resting if possible, but if your schedule doesn’t allow it just do your best to follow the plan three days per week. Congratulations for deciding to complete the Change Your Life 5K, and good luck!!