Everathlete
Welcome to your Couch to 5KM training program! Over the next 12 weeks we have everything planned for you. You won't have to think or plan, just show up and complete your training! Every week you will have 3 different training days: walk/run, cross-training, and active recovery. Get ready to take that first step and don't look back!
Features1 sessions per week
Must use App app to view and log training
Program Training
Warm-up
A
5min brisk walk
Run Training
B
5 ROUNDS: Run 0:30 Walk 1:30
Warm-up
A
Perform 30-40s each, 2 rounds: Knee hugs Dynamic quad stretch Side steps Inch worms Cat to cow Thoracic twist World's greatest Jumping jacks
B1
Side-lying clam shells
3 x 10
B2
Side-lying hip abductions
3 x 10
B3
Kneeling side plank
3 x 20
B4
Front plank
3 x 20
C1
Air squat
3 x 5
C2
Push up
3 x 5
C3
Goodmornings
3 x 10
Active Recovery A
A
5min brisk walk Stretching: hold 20-30s (per side), 2 rounds 1. Calf stretch using wall 2. Standing quad stretch 3. Kneeling hip flexor stretch 4. Kneeling hamstring stretch 5. Pigeon stretch 6. Cat to Cow 5min brisk walk
Warm-up
A
5min brisk walk
Run Training
B
5 ROUNDS: Run 0:30 Walk 1:30
Warm-up
A
Perform 30-40s each, 2 rounds: Knee hugs Dynamic quad stretch Side steps Inch worms Cat to cow Thoracic twist World's greatest Jumping jacks
B1
Airplane hold
3 x 25
B2
Bird dog hold
3 x 20
B3
Pulsing bridge
3 x 10
C1
Reverse lunge
3 x 6
C2
Banded rows
3 x 10
C3
Up down
3 x 8
Warm-up
A
5min brisk walk
Run Training
B
5 ROUNDS: Run 0:30 Walk 1:30
Active Recovery B
A
5min brisk walk Foam Rolling: 1min per area, per side 1. Plantar fascia with ball 2. Calf muscle group 3. Quads 4. Hamstrings 5. Glutes 6. Mid back 5min brisk walk
