HOW TO GO FROM COUCH TO 5K IN 3 WEEKS!
The goal isn’t to set any time records, it is to finish the race and have fun.
You will feel great about accomplishing a personal goal and helping to
raise money for an important cause.
We are sure many of you have thought about participating in a
race in the past – so just dive in!
You have no time to waste so let’s get started!
Signing up for the race will force you to get training.
Pre-Exercise: 5 minute warm-up, which can be a speedy walk, a slow jog or dynamic stretch like we do in Outdoor JF Classes
Day 1: Jog 2 minutes/walk 1minute repeat for 3 miles
Day 2: Jog 3 minutes/walk 1minute repeat for 3 miles
Day 3: Jog 4 minutes/walk 1minute repeat for 3 miles
Day 4: Jog 3 minutes/walk 30 seconds repeat for 3 miles
Day 5: Jog 2 minutes/walk 30 seconds repeat for 3 miles
Continue increasing jog time and decreasing walk time until race day.
Post-Exercise: 5 minute cool down and static stretch (no bobbing or bouncing)
LOOKING FOR MORE RESOURCES TO HELP YOU REACH THE FINISH LINE?
Consider Personal Training for endurance
Download the Couch to 5K App or
Join us for JF Outdoor Bootcamp Fridays at 9:15
Whether you walk or jog- Just do it!!