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Couch to 5K: Week 1

Welcome to Week 1 of your COUCH TO 5K challenge!

Congrats on taking the first step to improve your health and fitness. Here is your first week of workouts to help you go from the couch to to running a 5K.

You’ll notice the first and last step to each workout is a warm up and cool down. DO NOT SKIP THESE! This will help you prevent injury and have a better workout overall. CLICK HERE for a full warm up and cool down demo from our athletic trainer. Follow along before and after your workouts.

Be sure to check with your physician or healthcare provider to make sure you’re cleared to do these workouts. If you have any pain during these workouts, STOP IMMEDIATELY and contact us at 703-450-4300.

Week One Couch to 5K Workout





5-10 min walk & stretch

5-10 min walk & stretch

5-10 min walk & stretch

Running time

30 seconds running

45 seconds running

1 min running


2 min walk

2 min walk

2 min walk

Workout Time

20 min

44 min

36 min

Cool down

5-10 min walk & stretch

5-10 min walk & stretch

5-10 min walk & stretch


CLICK HERE for your printable week 1 workout. 

At Loudoun Sports Therapy Center, it’s our goal to help you live a healthy, active, pain free lifestyle. We want to help you achieve your goal of successfully completing a 5K whether that’s in an organized race or around your neighborhood. If you experience any pain or problems along the way, call our office at 703-450-4300 or CLICK HERE to schedule your FREE ASSESSMENT with one of our physical therapists. They can take a look at whatever is bothering you or causing you problems and help you address that.


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