Chapter 5: Training for Endurance 113 Table 5.13. Sample Couch to 5-km Running Program Week Session 1 Session 2 Session 3 1 Brisk 5-min. walk, then alternate 60-sec. of jogging and 90-sec. of walking for 20 min. Brisk 5-min. walk, then alternate 60-sec. of jogging and 90-sec. of walking for 20 min. Brisk 5-min. walk, then alternate 60-sec. of jogging and 90-sec. of walking for 20 min. 2 Brisk 5-min. walk, then alternate 90-sec. of jogging and 2-min. of walking for 20 min. Brisk 5-min. walk, then alternate 90-sec. of jogging and 2-min. of walking for 20 min. Brisk 5-min. walk, then alternate 90-sec. of jogging and 2-min. of walking for 20 min. 3 Brisk 5-min. walk., then Jog 200-yds (or 90-sec.), walk 200-yds (or 90-sec.), jog 400yds (or 3-min.), walk 400-yds (or 3-min.) Brisk 5-min. walk., then Jog 200-yds (or 90-sec.), walk 200-yds (or 90-sec.), jog 400yds (or 3-min.), walk 400-yds (or 3-min.) Brisk 5-min. walk., then Jog 200-yds (or 90-sec.), walk 200-yds (or 90-sec.), jog 400yds (or 3-min.), walk 400-yds (or 3-min.) 4 Brisk 5-min. walk., then Jog ¼-mi. (or 3-min.), walk ⅛-mi. (or 90-sec.), jog ½-mi. (or 5min.), walk ¼ mi. (or 2.5min.), jog ¼-mi. (or 3-min.), walk ⅛-mi. (or 90-sec.), jog ½-mi. (or 5-min.) Brisk 5-min. walk., then Jog ¼-mi. (or 3-min.), walk ⅛-mi. (or 90-sec.), jog ½-mi. (or 5min.), walk ¼ mi. (or 2.5min.), jog ¼-mi. (or 3-min.), walk ⅛-mi. (or 90-sec.), jog ½-mi. (or 5-min.) Brisk 5-min. walk., then Jog ¼-mi. (or 3-min.), walk ⅛-mi. (or 90-sec.), jog ½-mi. (or 5min.), walk ¼ mi. (or 2.5min.), jog ¼-mi. (or 3-min.), walk ⅛-mi. (or 90-sec.), jog ½-mi. (or 5-min.) 5 Brisk 5-min. walk., then Jog ½-mi. (or 5-min.), walk ¼-mi. (or 3-min.), jog ½-mi. (or 5min.), walk ¼-mi. (or 3-min.), Jog ½-mi. (or 5-min.) Brisk 5-min. walk., then Jog ¾-mi. (or 8-min.), walk ½-mi. (or 5-min.), jog ¾-mi. (or 8min.) Brisk 5-min. walk., then Jog 2.0-mi. (or 20-min.) with no walking 6 Brisk 5-min. walk., then Jog ½-mi. (or 5-min.), walk ¼-mi. (or 3-min.), jog ¾-mi. (or 8min.), walk ¼-mi. (or 3-min.), Jog ½-mi. (or 5-min.) Brisk 5-min. walk., then Jog 1-mi. (or 10-min.), walk ¼-mi. (or 3-min.), jog 1-mi. (or 10min.) Brisk 5-min. walk., then Jog 2¼-mi. (or 25-min.) with no walking 7 Brisk 5-min. walk., then Jog 2½-mi. (or 25-min.) Brisk 5-min. walk., then Jog 2½-mi. (or 25-min.) Brisk 5-min. walk., then Jog 2½-mi. (or 25-min.) 8 Brisk 5-min. walk. Jog 2¾-mi. or 28-min. Brisk 5-min. walk. Jog 2¾-mi. or 28-min. Brisk 5-min. walk. Jog 2¾-mi. or 28-min.. 9 Brisk 5-min. walk, then Jog 3-miles. or 30-min. Brisk 5-min. walk, then Jog 3-miles. or 30-min. Brisk 5-min. walk, then Jog 3-miles. or 30-min.
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